Dumbbell Bench Press

[Joni89]

Some say that the dumbells should go down to 90° along you're chest. While som ppl say you're elbows should go longer down than you're chest.. What is the right thing to do?

[Tyler2106]

I go past 90*. Just enough to feel a good stretch and get a good ROM.

[bklynjava]

Dumbbell Bench Press Technique

Following proper dumbbell bench press form will reduces the chance of injury and maximally challenges the muscles of the chest.dumbbell bench press

* Grasp two dumbbells with an overhand grip.
* Sit down on bench with dumbbells resting on lower thigh.
* Kick weights to shoulder and lie back supine on the bench, with the knees bent to 90 degrees and the feet firmly on the floor. If the feet do not reach the ground, only then can you put them on the bench. The shoulder and elbow joints should both be at a 90-degree angle.
* Position dumbbells to the sides of the upper chest with elbows under dumbbells.
* Arch the back slightly, tighten the abs, and retract the scapulas. Make sure that the glutes stay in contact with the bench throughout the lift. Inhale and hold your breath.
* Feet are kept flat on the floor, weight on the heels, lower leg perpendicular to the floor, with the buttocks always in contact with the bench. This prevents extreme arching of your lower back.
* Forcefully exhale as you push the dumbbells straight up until the elbows are extended.
* Squeeze the chest.
*Inhale as you slowly lower the dumbbells to the starting position.
* Repeat.

[Rosssi]

I don't feel a full ROM unless I go past 90

[nosquatch]

I don't feel a full ROM unless I go past 90

I agree, the dumbbells almost touch my outer pecs.

[TLe041]

Go as low as you can as long as you can still press back up.

[Xuaxace]

a normal flared bench press to 90 degrees is miles from the chest.

A tucked in bench to 90 degrees with some back arch would be closer to the chest.


I would normally tell people to touch chest... but each to their own, try whichever gives you the best stretch/feel in the exercise.

[townes]

Something new I'm trying is bringing the weight close together at the top of the exercise ans squeezing. I'll have to see if this works.

[Yodums]

Unless there's something stopping you from going past 90 degrees (e.g. an injury), I would always recommend going past with the dumbbells touching your chest.

Edit: Just realized that this post is old as hell. Why did we revive this?