The dumbbell press is an effective free-weight resistance training exercise for your pectoral muscles. Other muscle groups are activated as synergists and dynamic stabilizers during this exercise, leading to a more balanced workout result than one employing weight machines. The exercise can be modified easily to focus on working different muscle groups.
Execution
Select a weight that is challenging for you, yet not too heavy for you to maintain correct form for the exercise. Lie on your back on a bench, raised platform or stabilizer ball with your feet flat on the floor directly beneath your knees. Hold a dumbbell in each hand just above the front of your shoulders. Slowly press the dumbbells up toward the ceiling in a controlled manner. When your elbows are straight, pause for a moment before slowly lowering back to your starting position to complete one rep. Do two sets of 10 to 15 reps.
Targeted Muscles
The target muscles of any exercise are the ones that do most of the work and see the greatest results. Those targeted by the dumbbell press are the pectorals or triceps, depending on your arm positioning. To focus the workout on your pectorals, flare your elbows out and away from your body during your reps. To target your triceps, keep your elbows close to your sides.
Synergist and Dynamic Stabilizer Muscles
The movement of the dumbbell press calls three muscles into synergist assistance. These muscles work during the exercise to assist the target muscles during their movement. The synergist muscles are the clavicular pectoralis major, anterior deltoids and triceps brachii. Dynamic stabilizer muscles are biarticulates, capable of simultaneously shortening and lengthening to maintain a posture supportive of the motion of the other muscles and their associated joints. The dumbbell press dynamic stabilizer muscles are the short head biceps brachii.
Caution
Ensure that you keep proper form during the sets. While using free weights enables you to easily modify the exercise to work different muscle groups, it also demands that correct form be maintained to get the results you desire. If you have difficulty maintaining form during the set, change to a lower weight.
References
- ExRx.Net; Dumbbell Bench Press
- “Gray's Anatomy of the Human Body”; Henry Gray; Revised and Reedited by Warren H. Lewis; 2000
- "Strength Training Anatomy"; Frederic Delavier; September 2001
- Sports Fitness Advisor; Over 20 Dumbbell Exercises Complete With Animated Diagrams
- American Council on Exercise; Dumbbell Bench Press
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