How to Do a Dumbbell Bench Press | Arm Workout

Like these Arm Workout Tutorials !!! Check out the official app

Top Rated At Home Workout Gear:

Inred Dual Ab Wheel:
LifelineUSA Chest Expander:
Iron Gym Upper Body Workout:
Shake Weight Dumbell:
Perfect Pushup Elite:
Valeo Deluxe Speed Rope:

Watch more Home Arm Workout for Men videos:

Okay. So I'm going to go over with you how to do a dumbbell bench press. This is a very basic exercise working your chest, your shoulders and your triceps. Little different from a barbell bench press because now you have dumbbells so the stability in this is the factor. But also with this, because you're not using a barbell, your shoulders aren't locked in place so it's actually safer on your shoulder joint to use the dumbbells for that free motion. You tend to have to go a little lighter in weight just to make sure you get the right range of motion and the right contractions that you're supposed to get for the muscle.

But again, very basic exercise, very easy to learn. Any time you do a lying exercise, make sure that your six points of contact are firmly planted. Left foot, right foot, butt, shoulder blade, shoulder blade and head. All six points you want well supported for your stability.

You want to choose a weight that you're comfortable with doing, that you can get ten to 15 reps, 12 being a solid amount of reps for the goal of size. Now again, all six points are firmly planted. Feet, butt, shoulders, head. You can have someone hand you the dumbbells. They can start up high or you can do them on your own depending on your comfortably, depending on the weight of the dumbbell. As you come down, stretch that chest out. You want to make sure that you come down far enough to get a good stretch in your chest but not too far to injure your shoulders and not too little to not even get enough range of motion.

Now with this, you're going to keep your palms facing your feet. Okay? So there's no turning in the wrists, your palms face your feet. You come down, inhale, push up, and exhale. Squeeze your chest, squeeze your triceps. At the top of the range of motion you're not going to lock out your elbow because that'll injure the joint. Keep a soft elbow. Always a slight bend. Always keep tension on that tricep. Come down, press up.

Now, a lot of guys will see bad habits form, where if the weight's too much they'll start shifting their body weight, trying to go one dumbbell up over the other, picking their butt up off the pad, all can result in serious injury. So pick a weight that you can actually do the right form with. Come down, stretch, come up, squeeze. Inhale, exhale.

After about three or four sets of that, of 12 reps you'll be good to go. And that is the lying dumbbell bench press.

Rates : 0
  1. Andre Wixon / August 23, 2012


  2. רז גדג / August 23, 2012

    0 views nice

  3. LimitedKombat / August 23, 2012

    these home arm workout videos are helpful, thanks

  4. Fox Mulder / August 23, 2012

    I defeated this guy with arm wrestling….. Then I woke up.

  5. Terris Ng / August 23, 2012

    You have a big body and a small head

  6. Cain Wilson / August 23, 2012

    i can do this all! here, hold my beer

  7. craig199 / August 23, 2012

    inhlale … exhale …. he says the exact same stuff on the wii fit lol

  8. hanumichanuma / March 26, 2013

    Wow. Outstanding video clip. My uncle had been a flabby. He reworked
    himself from 290 lbs of fat into 206 lbs of genuine muscle. We thought it
    was stunning! I just signed up personally because I’d like to expand my
    build. He used the Muscle Building Bible (Google it)…

  9. zjarany naleśnik / September 18, 2013

    Yes I agree cant even believe it. we must kill the bad fat and belly first
    to get the 6 pack. btw!but ye the surprising part is my friend who is not
    doing much excercises, maintaining his six pack with this secret food
    items. you can watch out here

  10. abdul karem pvt / September 25, 2013

    if you people require to get ripped rapid without wasting a one extra
    minute in the gym, then you should keep an eye on this online video
    COOK46.COM فالهدف النبيل تماماً كالهدف الحقير، يمكن أن يلوي عنق الحقيقة،
    ويقدم تفسيرات خاطئة للتاريخ، ويضحي بموضوعية

  11. Christian Lazaroski (Kiko) / November 11, 2014

    Tnxxx amazing tutorials…

  12. Rashad Sims / January 19, 2015

    thank u i do this a lot when i’m in both my house and in the gym

  13. GamezzFanatic / September 2, 2015

    how can i get my vein to show like his on his arm?

    • BoB n fishy / October 11, 2015

      +GamezzFanatic working out increases blood flow, so he probably lifted some
      weights before the video started.

    • GamezzFanatic / October 11, 2015

      ahh i see thanks

  14. Amos Ko / October 15, 2015

    You have to put the dumbbells on your knees first and then use that to lift
    them up

  15. aaronbeast11 / October 18, 2015

    I do this workout but my chest isnt sore but the weight im lifting is kinda
    heavy rep 6-10

    • david mata / November 29, 2015

      then u might not be doing them right or your body is Naturally used to it
      so try mixing up your chest workout or try something knew

    • aaronbeast11 / November 29, 2015

      +david mata thank u

    • ebutuoy kooecaf. / January 11, 2016

      How many sets you did ? You should do it atleast 3 to 4 sets, rest for
      60-90s each sets. And 6-10 is kinda too heavy, do it 10-15. Make sure you
      do it proper form. Don’t push yourself too hard, slow and steady win the

  16. Mesh B / April 3, 2016

    Can you do this at home without using bench, like lying on the floor
    instead? Or would that give different results?

Leave a Reply