There’s a variation for all situations here with a lying, seated, and standing version of the dumbbell bench press. If you are new to the exercise, you may find it helpful to practice the movement of a bench press while standing or with each arm individually.
unilateral dumbbell bench press
This lying variation targets the chest, shoulders, and triceps. But performing the movement one arm at a time also challenges your core and hip stability, as well as adding variety to your pressing options. Be sure to work each arm evenly; alternate each time or do reps on one side and swap.
preparatory stage
Set yourself up on the bench as on Dumbbell Bench Press. Hold the dumbbells with a standard overhand grip. Drive your upper arms toward the midline to lift the load.
STAGE ONE
Take a breath in, engage your abs, and activate your upper-back muscles. Bend at the elbow of your working arm to resist the load as it descends.
STAGE TWO
With abs engaged and tension in your triceps and chest, extend your working arm to press the weight away as you breathe out. Repeat stages 1 and 2.
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incline dumbbell bench press
This seated variation is related to the incline barbell bench press but has the versatility of using a more individualized arm path, with the freedom that a dumbbell offers over a barbell. You’ll also work more of the upper and middle chest, along with the shoulders and triceps.
preparatory stage
Set yourself up as on Dumbbell Bench Press but with the dumbbells in your lap. Using a standard overhand grip, press the dumbbells up and toward the midline.
STAGE ONE
Take a breath in, engage your abs, and activate your upper-back muscles. Bend at the elbows and resist the load as it moves toward your chest.
STAGE TWO
With your abs engaged and tension in your triceps and chest, extend your arm to press the weight away, breathing out as you do so. Repeat stages 1 and 2.
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The role of the serratus anterior
Often known as the “boxer’s muscle” because it relates to the reaching and punching movement, the serratus anterior is a deep, fan-shaped muscle that sits under the scapula and wraps around the ribcage. It anchors the scapula, so it is key in the protraction of the scapula and the lifting of the ribcage. The serratus anterior also plays a vital role in stabilizing the shoulder during overhead pressing movements.
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banded chest press
This standing variation allows you to train the movement of the pressing pattern. Your intent should be to drive your arms back out away from the midline by using your upper-back muscles to help pull your arm back, all the while keeping tension in your chest.
preparatory stage
Choose an appropriate resistance band and anchor high up. Adopt a staggered stance with the band in your hands and your elbows flexed.
STAGE ONE
Take a breath in and engage your abs. Activate your upper-back muscles to pull your arms back, bending at the elbows and resisting the band.
STAGE TWO
Place tension in your triceps and chest, then extend your arm to press away toward the midline, breathing out as you do so. Repeat stages 1 and 2.
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