What is the correct way to do dumbbell press? Explaining the difference between dumbbell press and bench press and the weight guideline
Dumbbell press is an effective exercise for those who want to build a thicker chest. However, if you don't know how to do it correctly, not only will the effect be halved, but the risk of injury will also increase. This is why many people have the following concerns:
- Dumbbell press or bench press: which is better?
- I don't know how to use dumbbells
In this article, we'll explain in detail how to properly perform a dumbbell press, how it differs from a bench press, and what the appropriate weight should be. You'll learn the specific steps to improve the quality of your training and develop a thicker chest.
Muscles trained with dumbbell press
The dumbbell press is an upper body exercise that primarily works the following three muscles:
- Pectoralis major
- Deltoids
- Triceps
We will explain in detail which muscles each exercise works.
Muscle 1: Pectoralis major
The pectoralis major is an important muscle that determines the thickness and shape of the chest, and is divided into upper, middle, and lower sections. With dumbbell presses, you can train the pectoralis major in a balanced way by changing the angle of the bench.
By training the pectoral muscles, men can develop a powerful inverted triangle upper body, and women can increase their bust size. In addition, because the pectoral muscles are relatively large muscles in the body, they increase the basal metabolism and are also effective for dieting.
Muscle #2: Deltoids
The deltoids are the muscles that make up the shape of the shoulders, and can be effectively trained with dumbbell presses. By training the deltoids, the area around the shoulders becomes stronger, which is effective in creating an inverted triangle body shape.
In particular, dumbbell presses focus on training the anterior deltoids, building strong muscles in the front of the shoulders. However, the deltoids are divided into three parts, the anterior, middle, and posterior, so in order to develop them in a balanced way, it is a good idea to incorporate other shoulder training as well.
Muscle #3: Triceps
The triceps are muscles located on the back of the upper arms, and can be effectively trained by dumbbell presses. By training the triceps, you can get firm, well-toned arms, and it is also effective in improving sagging upper arms.
In dumbbell presses, the elbow extension puts a lot of strain on the triceps. In order to build well-balanced arms, it is important to train the biceps at the same time.
What is the difference between dumbbell press and bench press?
The differences between dumbbell press and bench press are as follows:
|
item |
Dumbbell Press |
Bench Press |
|
Equipment used |
Dumbbells, bench |
Barbell, bench, rack |
|
Weight that can be handled |
Relatively light |
Can handle heavy weights |
|
Orbit |
High degree of freedom |
The trajectory is fixed with both hands (more freedom than with a machine) |
|
difficulty |
Relatively difficult as accurate form is required |
This is easier than dumbbell flys, but you need experience to handle heavy weights. |
Let's take a closer look at the differences in weight you can handle and dumbbell activation.
Difference 1: Weight capacity
The main difference between bench press and dumbbell press is the weight you can handle.
The bench press using a barbell is characterized by being able to handle heavy weights because it mobilizes muscles throughout the body, not just the chest and arms. Bench press is recommended for those who want to build muscle.
On the other hand, dumbbell presses are performed with separate weights on the left and right sides, so it is harder to mobilize the muscles of the whole body compared to bench presses, and the weight that can be handled is lighter. It is common to calculate the weight of one dumbbell as about 1/3 of the weight of the bench press.
Difference #2: Orbit
The dumbbell press and the bench press differ in the freedom of movement.
In the bench press, the left and right movements are linked because a barbell is used, so the trajectory tends to be fixed. Although there is more freedom compared to training machines such as the chest press, the trajectory is limited.
In the dumbbell press, holding a separate dumbbell in each hand allows for greater freedom of movement and allows for training a wider range of muscles. The dumbbell press allows for a greater range of motion in the pectoral muscles, providing a stronger stimulus to the muscles.
How to do a dumbbell press correctly
There are three correct ways to perform a dumbbell press:
- Use a dumbbell bench
- Basic steps for dumbbell press
- Appropriate weight and repetitions
- Appropriate number of sets and intervals
We will explain each method in detail. Learn the correct method and train effectively.
Method 1: Use a dumbbell bench
It is a good idea to use a dumbbell bench when doing dumbbell presses. Dumbbell presses can be done without a bench, but using one will allow you to train a wider range of muscles.
Furthermore, by using an adjustable bench that allows you to adjust the angle, you can expand the range of your training. If you want to know more about adjustable benches, please refer to the following article.
>>15 ways to use an adjustable bench | Recommended training exercises you can do at home
Method 2: Basic method of dumbbell press
Here's the basic technique for dumbbell presses:
(1) Lie on your back on a bench
Lie on your back on a bench and keep your feet, hips and head in a stable position.
(2) Hold a dumbbell
Hold a dumbbell in each hand and place it above and to the side of your chest.
(3) Lower the dumbbells
Slowly lower the dumbbells to the sides of your chest. As you lower them, try to bring your shoulder blades together to increase the effect on your chest muscles.
(4) Raise dumbbells
Once you've lowered it as far as you can, slowly raise the dumbbell back up to the starting position, making sure to move it over your chest, not near your face.
(5) Repeat (3) and (4).
To maintain proper form, be aware of how you are holding the dumbbells. Always be aware of the position of the dumbbells and avoid putting unnecessary strain on your shoulders and back during the movement.
Tip 3: The right weight and repetitions
To get the most out of your dumbbell press, it's important to choose the right weight and number of repetitions.
If your goal is to build muscle, choose a weight that you can do 8-12 times. As a guideline, the weight of the dumbbell in one hand should be about 1/3 of the weight of your bench press. For example, if your bench press is 60kg, your dumbbell press should be about 20kg in one hand.
If you are trying to lose weight or improve your muscle endurance, choose a weight that you can do 15 to 20 times. Doing more repetitions will increase the fat burning effect and improve your muscle endurance.
Although there are individual differences, it is important for beginners and those with little muscle mass to learn the correct form with light weights, such as 5 kg per hand for men and 3 kg per hand for women. However, since there are individual differences, adjust the weight if it is too light or too heavy.
Tip 4: The right number of sets and intervals
To maximize the effectiveness of dumbbell presses, it is important to set the appropriate number of sets and intervals.
Generally, we recommend doing 3 sets. For example, doing 3 sets of 10 repetitions will increase the total load and train your muscles more efficiently than doing 1 set of 20 repetitions.
Intervals are necessary to allow muscles to recover and perform at their full potential in the next set. In relatively high-intensity training such as dumbbell presses, the interval between sets is generally longer, around 90 to 180 seconds.
Tips to improve the effectiveness of dumbbell press
Here are six tips to improve the effectiveness of your dumbbell press:
- Grip the dumbbells correctly
- Be aware of your shoulder blades when lifting
- Do not use momentum or lean your body back.
- Do not fully extend your elbow
- Do it carefully while working your muscles.
- Be aware of proper breathing
We will explain each point in detail.
Tip 1: Grip the dumbbells correctly
To get the most out of your dumbbell press, it's important to grip it correctly.
Grip the dumbbells as if they are resting in the palm of your hand. Grip them a little tighter with your pinky and ring fingers to avoid putting too much pressure on your thumb and index finger. This will prevent your shoulders from rising and will put a lot of strain on your pectoral muscles.
Learn the correct grip to ensure a safe and effective workout.
Tip 2: Be aware of your shoulder blades when lifting
To get the most out of your dumbbell press, it's important to keep your shoulder blades in mind as you lift.
When you lie down on the bench, first make sure to bring your shoulder blades together and stick your chest out. This puts a sufficient load on your pectoral muscles, allowing you to train them effectively. If you put too much force into your arms, the load on your pectoral muscles will be dispersed, so it's important to relax your arms moderately.
Point 3: Don't use momentum or arch your back
When performing dumbbell presses, be mindful not to use momentum to lift the dumbbells.
If you use momentum, the effect on the part you want to train will be reduced. Beginners, in particular, should be aware of moving slowly and at an appropriate speed. It is also important not to arch your body. If you arch your back and lift it, your form will be disrupted and it may cause back pain.
When doing dumbbell presses, the key to building muscle safely and effectively is to stabilize your body and perform the exercise using correct form.
Tip 4: Don't fully extend your elbows
When performing dumbbell presses, it is important to stop the movement just before your elbows are fully extended.
If you fully extend your elbow, it will lock the joint and make it difficult to transition to the next movement. By not fully extending your elbow, you keep the load on your muscle constant.
Even when you're carrying a lot of weight, it's important to keep your elbows slightly bent and maintain proper form.
Tip 5: Do it carefully while working your muscles
When doing dumbbell presses, it is important to perform each movement carefully while working the muscles. By using the correct form to move the muscles widely, you can efficiently promote muscle hypertrophy.
Instead of focusing on the number of repetitions, focus on performing each movement well and getting the most out of your range of motion.
Tip 6: Breathe properly
It is important to be aware of proper breathing when doing dumbbell presses. If you hold your breath, your muscles will not receive enough oxygen, which will prevent you from training efficiently.
The basic breathing technique is to exhale when lifting the dumbbells and inhale when lowering them. This breathing technique stabilizes your core and makes it easier to engage your muscles.
Dumbbell Press Variations
Here are five variations of the dumbbell press:
- Incline Dumbbell Press
- Decline Dumbbell Press
- Wide Stance Dumbbell Press
- Floor Dumbbell Press
- Dumbbell Fly
We will explain each variation in detail.
Variation 1: Incline Dumbbell Press
The incline dumbbell press is a dumbbell press using an upwardly inclined bench. This variation focuses the load especially on the upper pectoral muscles, making it ideal for those who want to build a fuller chest.
Incline dumbbell press procedure
(1) Lie on your back on a bench inclined at an angle of 30 to 45 degrees.
(2) Hold a dumbbell in each hand and bring your shoulder blades together, placing the dumbbells directly above your shoulders.
(3) Slowly lower the dumbbells so that your elbows are perpendicular to the ground.
(4) Lift the dumbbells straight up, focusing on the stress on your muscles within the range of motion.
(5) Repeat (3) and (4).
Variation 2: Decline Dumbbell Press
The decline dumbbell press is a dumbbell press performed on a bench inclined in the direction that the head is lowered. Since the load is mainly concentrated on the lower part of the pectoral muscles, it is suitable for those who want to develop a sharp chest.
Here are the steps for the decline dumbbell press:
(1) Lie on your back on a bench that is inclined 15 to 30 degrees downward.
(2) Hold a dumbbell in each hand and bring your shoulder blades together, placing the dumbbells directly above your shoulders.
(3) Slowly lower the dumbbells so that your elbows are perpendicular to the ground.
(4) Lower the dumbbell to your solar plexus and then lift it straight up, using your muscles' full range of motion.
(5) Repeat (3) and (4).
Variation 3: Wide Stance Dumbbell Press
The wide stance dumbbell press is a training exercise that trains the outer pectoral muscles and triceps. By increasing the range of motion of the dumbbell, you can greatly expand and contract the pectoral muscles. This exercise is for intermediate level exercisers because it requires the strength to control your arms without giving in to the weight of the dumbbells.
Here are the steps for the wide stance dumbbell press:
(1) Lie on your back on a flat or incline bench.
(2) Hold a dumbbell in each hand, lower your feet, stick your chest out, and extend your arms straight.
(3) Bend your elbows deeply to the sides and lower the dumbbells until your upper arms are parallel to the floor, then hold that position for 2 seconds.
(4) Powerfully raise the dumbbell back to its starting position.
(5) Repeat (3) and (4).
Variation 4: Floor Dumbbell Press
The floor dumbbell press is a dumbbell press performed on the floor. It can be performed even if you do not have a bench, so it is suitable for training at home. Although the range of motion is narrower, you can expect sufficient effects by increasing the weight.
Floor dumbbell press steps are as follows:
(1) Lie face up on the floor and hold a dumbbell in each hand.
(2) Bring your shoulder blades together and bring the dumbbells directly above your shoulders.
(3) Lower your elbows until they are just touching the ground.
(4) Lift the dumbbells straight up, being careful not to tilt them.
(5) Repeat (3) and (4).
Variation 5: Dumbbell Fly
Dumbbell fly is a chest-opening exercise that is suitable for shaping a wide area of the chest. It is a training that spreads the entire chest muscle and has a high stretching effect.
Here are the steps for dumbbell flys:
(1) Lie face up on a bench and hold a dumbbell in each hand.
(2) Extend your arms and hold the dumbbells in front of your chest.
(3) Keeping your elbows slightly bent, swing the dumbbells out to the sides.
(4) Using a full range of motion, slowly return to the starting position.
(5) Repeat (3) and (4).
If you want to know more about dumbbell flys, please refer to the following article. It also explains the difference from dumbbell press in detail.
Effective items for doing dumbbell presses at home
To perform dumbbell presses at home, you need a bench with adjustable angles and dumbbells with adjustable weights, as space is limited. Here are some recommended items for performing dumbbell presses in a home gym.
Item 1: A dumbbell bench with a flexible angle
A dumbbell bench with a high degree of freedom in angle will improve the effectiveness and variety of training in your home gym. We especially recommend the REP Fitness adjustable bench. By adjusting the angle of the bench, you can perform a variety of training such as incline dumbbell press and decline dumbbell press. There are two grades, so you should choose one according to your purpose and the functions you want.
The REP AB-3100 FI Adjustable Bench is also recommended for beginners. It has six backrest adjustment positions and three seat adjustment positions. It is stable and durable, so it is easy to use even for beginners.
>>Uchinogym AB-3100 FI Adjustable Bench
For those who want to further diversify their training, we recommend the REP AB-3000 2.0 FID Adjustable Bench. The backrest can be adjusted in 7 positions and the seat in 4 positions, allowing you to train in a decline position as well.
>>Uchinogym AB-3000 2.0 FID Adjustable Bench
However, when using a bench, it may damage the floor or make noise if dropped, so it is advisable to have a mat to protect the floor. By installing Uchino Gym's GYMMAT, you can protect your floor and create a stable training environment.
If you are interested in any of the products, please check the details from the links below.
Item 2: Dumbbells with adjustable weight
To improve the efficiency of your training, we recommend dumbbells that allow you to finely adjust the weight. If you want to change the intensity of your training or increase the variety of exercises, you will need dumbbells of multiple weights. Purchasing multiple dumbbells requires both cost and storage space, so dumbbells that allow you to finely adjust the weight are convenient.
The REP X PÉPIN FAST series adjustable dumbbell is a revolutionary product that can be adjusted from 10 pounds to a maximum of 125 pounds with a length of just 46 cm. Reservations will begin in December 2024, so if you're interested, check out the link below.
>>REP X PÉPIN FAST Series Adjustable Dumbbells
Aim for your ideal upper body with the dumbbell press
Dumbbell press is a training that trains the upper body, focusing on the chest area. By changing the angle of the bench, you can train in a balanced way.
In this article, we will explain in detail the correct way to do dumbbell presses, the recommended weight, and several variations. Apply the appropriate load with dumbbell presses and aim for the ideal upper body.
To improve the effectiveness of your training at home, it is useful to have items that help you train efficiently. Uchino Gym has a wide selection of high-quality items that are easy to use in your home gym. If you are interested, please check out the following website.
