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Dumbbell bench press (flat bench)
Dumbbell bench press offers a fascinating variation for your workout. Instead of the barbell, you opt for dumbbells. Due to the coordination required for both dumbbells, the basic exercise is particularly suitable for advanced and professional athletes. Additionally, the dumbbell bench press on the flat bench ensures an even strengthening of both sides of the chest.
Some beginners prefer the barbell variant. Nevertheless, the dumbbell bench press on the flat bench can be an effective and gentle fitness exercise for building chest muscles in the long run.
Muscles involved in dumbbell bench press With the exercise dumbbell bench press on the flat bench, you specifically target your major pectoral muscle (musculus pectoralis major). Alternatives such as incline bench press with dumbbells and negative bench press with the dumbbell can be selectively used to strengthen the upper and lower chest.
Furthermore, there are supporting muscles that receive stimulation during the training. These include the triceps (musculus triceps brachii), the front part of the deltoid muscle (musculus deltoideus pars clavicularis), and the anterior serratus muscle (musculus serratus anterior).
Procedure for dumbbell bench press To achieve your goals in muscle building or weight loss with the dumbbell bench press, some aspects are crucial. Pay particular attention to your body position and the execution of movements.
Body position
To assume the correct position for the dumbbell bench press on the flat bench, place yourself with your back to the bench. Grip the dumbbells in a neutral grip and sit on the flat bench. Place the dumbbells on your thighs and lie down with a straight back. Use your legs to push the dumbbells toward your chest. Hold the weights alongside your chest in an overhand grip, with both thumbs pointing toward each other.
Movement execution
Then begin with the dumbbell bench press on the flat bench. Press your arms upward until they are almost fully extended. Exhale during the upward movement. Lower the dumbbells back down and inhale during the descent. In the end position, your elbows should form an angle of 45-60 degrees to your body. It's important that the exercise feels comfortable for your joints. Repeat the movement until you reach the desired number of repetitions, depending on your training goals.
Flat bench press with dumbbells in the hammer grip A popular variation of the dumbbell bench press involves a different grip. Instead of the overhand grip, you take the dumbbells in the hammer grip. The hammer grip is also known as the neutral grip, with the palms facing inward and the thumbs pointing upward.
Stressed muscles and common mistakes
It doesn't always go smoothly when it comes to incline dumbbell press. To unlock the full potential of your workout, you should avoid the following errors.
✅ Excessive Weight: Choosing weights that are too heavy prevents you from performing the exercise properly. However, correct execution is crucial for your training success.
✅ Swinging the Weights: Lifting the weights with excessive swing distorts the incline dumbbell press. To effectively engage your chest muscles, avoid unnecessary swinging.
✅ Head Hovering Over the Bench: Many athletes let their heads hover over the incline bench. This poses the risk of neck injuries, so it's advisable to rest your head.
✅ Hips Not Lifting: The same applies without reservation to your hips. Avoid a curved back and position your body completely on the incline bench.
✅ Arms Not Fully Extended: The arms should never be completely extended when lifting the dumbbells. This can lead to injuries to the elbow joints.
Alternatives and similar exercises to the dumbbell bench press
There are various alternatives in chest exercises that can add additional tension to your training. Some of these exercises can specifically target different areas of your chest muscles and provide intense workouts.
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