Most varieties of barbell presses can also be performed with dumbbells. A barbell refers to a long metal bar to which weight plates are attached at the ends. The weight on a barbell varies based on the amount of weights placed on each end. Dumbbells are another type of free weight. However, rather than a long bar, dumbbells are short weighted pieces of equipment and you can easily grasp one in each hand. Dumbbells are convenient because they can be transported and do not take up a lot of space.
How to Do a Dumbbell Chest Press
Step 1
Lie on your back with arms extended out to your sides and bent at the elbow with a dumbbell in each hand. Your triceps should be on the floor with your elbow bent in a 90-degree angle, with forearm extended toward the ceiling.
Step 2
Push the dumbbells upward in a controlled motion. Extend your arms straight toward the ceiling. At the end of the move, the dumbbells should be aligned together above your chest with elbows still slightly bent.
Step 3
Slowly lower the dumbbells back to the starting position. This exercise is a dumbbell chest press and works primarily your chest and triceps muscles. Repeat the exercise and complete your desired reps and sets. For general health, 12 to 15 repetitions will work on muscular endurance. Individuals with set weight training plans may choose to do lower reps and higher weights for muscular strength gains.
How to Do a Dumbbell Shoulder Press
Step 1
Sit upright in a chair. Hold a dumbbell in each hand and position hands out at your sides with elbows under your wrists. Your elbows should be bent at a 90-degree angle with palms forward and hands toward the ceiling.
Step 2
Press the dumbbells upward until they are over your head with arms extended.
Step 3
Lower and repeat for desired amount of reps and sets. A dumbbell shoulder press targets your deltoids, or shoulder, muscles. Your triceps and trapezoid muscles also assist the deltoids in the lift.
Tips and Warnings
- The dumbbell chest press is ideally performed on a weightlifting bench. You may also do a chest press with an incline bench to target more of your major pectoral muscles.
- Always consult a fitness trainer or doctor before beginning a new fitness routine, especially if you have been inactive for an extended period of time. For safety, have a spotter work with you for dumbbell lifts.
Things You'll Need
- Two dumbbells
- Chair
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