Dumbbell bench press

Purpose

• horizontal press with increased range of motion compared to barbell
• allows wrist rotation for optimal joint positioning
• excellent chest builder with less raw stimulus but more joint-friendly

Execution

Sit on a flat bench with dumbbells resting on your thighs. Lie back while simultaneously bringing the dumbbells to the sides of your chest. Position dumbbells at shoulder width with palms facing forward or slightly angled inward.

• lower the dumbbells with control toward the sides of your chest
• allow for a deeper stretch at the bottom than possible with a barbell
• pause briefly in the stretched position to maximize tension
• press the dumbbells back up, focusing on contracting the chest
• control the negative on the way down

As the weight increases, use your legs to help kick the dumbbells into position. Benefits from higher rep ranges compared to barbell bench press. When the set gets heavy, bang out a few more reps in the bottom half to milk the stretched position.