Stop Doing Dumbbell Bench Press Like This (I'M BEGGING YOU!)
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- čas přidán 18. 05. 2024
- Do you really know how to dumbbell bench press for a bigger chest? Look, when it comes to building a bigger chest, the dumbbell bench press my be much more valuable than being a fallback “option” to the classic barbell bench press. In this video, I am going to the show you how to fix the 5 most common mistakes people make when performing the dumbbell press and you my just find that it’s the superior exercise choice for you to make your overall best chest gains.
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The first mistake you might be making has to do with your posture. Have you ever noticed what it looks like before you even ready to press the dumbbells? I’m talking about when you’re sitting at the end of the bench with dumbbells on your thighs. Instead of slumping over your dumbbells with your shoulders rounded, sit up tall and pull your shoulders down and back. From here, engage the lats by digging your elbows into your sides.
The easiest way to think about this is to focus on your traps and shoulders. Un-shrug them. Again you should feel your elbows packed tightly against your sides and your chest and lats should already feel engaged. Your posture should be noticeable better regardless of what angle someone looks at you from.
The second mistake is not making sure that your elbows are in there right place. Not getting this right can lead to unnecessary and avoidable shoulder pain whenever you bench press. Instead of making your body a “T”, make yourself a tree. In other words, stop bench pressing with your elbows flared directly out the your sides. Tucking your elbows while keeping your wrists stacked above them at all times will place you in the optimal position to press.
An easy way to make sure that you are getting this right every time you bench press is focus on the dumbbell touch point. Make sure that the inside of the dumbbell touches the outer lower corner of your chest muscle on every rep. Aim for contact right at tis outer portion of the lower chest and the only way you can do this is with a 45-60 degree elbow tuck.
The next mistake you are likely making when performing the dumbbell bench press is allowing the dumbbells to lower without control. While we often focus on the concentric pressing during the lift, not paying attention to the eccentric lowering of the dumbbells is a problem. You should actively be pulling the weight down and engaging your back through the movement. You almost want to “row” the dumbbells to the bottom as opposed to just letting gravity take over. Doing so will ensure that the shoulder blades stay engaged and that the chest doesn’t collapse or disengage in favor of the shoulder muscles at the bottom of the rep.
Speaking of lowering, that brings us to our next mistake; rushing the eccentric. A slow eccentric is perhaps more vital on a dumbbell bench press than it is any other exercise you’ll perform in the gym. This along with the tucked elbows makes the bench press a viable exercise for anyone that stopped due to shoulder pain or discomfort. Remember to slow down the tempo that you use when performing the eccentric portion of this chest exercise. A controlled eccentric will help create stability in the shoulder joint that will likely remove any of the pain and discomfort you were feeling prior.
Another mistake on the dumbbell bench press is ignoring your feet. Yes, your feet! If you engage your feet and create leg drive while pressing the dumbbells up, you will likely experience a 10-15% increase in the amount of weight you can press. Push down into your tows and think about straightening your legs out in front of you like during a leg extension (just keep your feet on the ground during this movement). This will assist you in generating that up and back force you’re using.
The next problem facing the db bench press is allowing your shoulders to dominate the press. Remember, you want to make sure you’re initiating the ascent of the dumbbells with your chest first - think about what your sternum and rib cage are doing. When you press, drive your shoulders back into the bench and reach for the sky with your sternum.
Mistake #7 is forgetting to manipulate the dumbbells in space as you press them up. We know that the function of the pectorals major is to horizontally adduct the arms as you press. To simulate this adduction, tilt your thumbs up to the sky to bring the dumbbells closer to the midline of your chest, almost like bringing your biceps together.
Make sure to stay tuned for a bonus tip!
Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA). - Jak na to + styl
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Hey Jeff! Quick question. My hands (palms really) either get sore or hurt after a few reps doing the dumbell bench press. Why is that? Too heavy weight??
@athleanx jeff show some exercises for middle chest line. The upper chest line is non responder.
Genial 👍🏻
PLEASE TRY AGAIN NEXT TIME
Right, one question about the video - how do you simultaneously "pull the weights down" and "use the ecentric portion"?
I owe this channel a debt of gratitude. I'm 61, gym rat off/on since 15...my chest always lacked every other body part relatively speaking in terms of size and strength. A couple months ago I learned it was because I would raise/shrug my shoulders (as opposed to keeping them DOWN)....which is actually working the shoulders too much and less the pecs. Now, my chest workouts are leaving me very sore with less effort....and in truth, at 61, my pecs are growing!!! Force your shoulders DOWN when you bench or press or doing flys.
It's amazing the difference a small form adjustment can make. Keep chasing those gains! 💪
Baffles me how you can train for over 40 years and still not have a fucking clue what you're doing.
Hi. Does this mean shoulders down as in down flat against your resting surface such as the bench?
Or move shoulders down as if you’re trying to push them down towards your hips? If that makes sense. Thanks
@@AuPairChina Perfect sense, great question...down towards hips. Unshrugged. Night and day improvement in pec usage. ;-)
@@lazvt8469 cheers man I’m excited to try this at the gym tomorrow!!
My notes
DB BP
- Elbows 45-60 deg.
- Touch point - side peck (see screenshot)
- When lowering, retract with the upper back, don't just let gravity alone lower the weight
- When raising, retract the shoulders and focus on pec engagement, "reach the sky" with the sternum
- Tilt the DBs at the top position at a slight /\ shape
And finally. Never do flat dumbbell press and instead raise the bench 15 degrees for best results
@@Mo-kl4fbonly if you’re having trouble with it, otherwise flat is better
@@antediluvianclockwork9769 30-35 - to ensure the upper chest gets targeted also.
They always say hit the tit nitwit. But this is real. Good exercise. 💪🏼
Why @@Mo-kl4fb
Hey Jeff you're my go- to fitness page. Thanks for all the work you do for us
Npc comment
@@HighTide_808Greetings traveller!
@@anthonylupia “I used to be a lifter like you, then I tore my rotator cuff.” -Whiterun Guard
@@HighTide_808troll comment.
Vshred is much better to watch
I remember watching my first ATHLEAN-X video at age 17, 16 years later I’m still watching. Jeff is one of those rare gems who genuinely wants to help others.
This video is an absolute game changer for me. I just did everything you said and the difference in my dumbbell bench press is almost a night and day difference. No shoulder pain at all and my chest was on fire when I got done. Best channel on the interweb! Thank you Jeff for all the help!
I’m about to go to the gym right now!!
Lol.. Jeff is fullofshit
Quality content as always, Jeff. Having lifted for years, it becomes easier to get complacent and have form start to slip as weight increases. These videos always remind me of the importance of the quality of each rep, rather than just the number on the DB. There’s value in this for ANYONE, whether your first time benching or your 15th year of benching.
Yes! Thank you, Jeff! The older I get the more important the efficiency in my workouts needs to be, and I am grateful you are here to help us.
It's so motivating to read you guy's comments and gives me confidence to keep exercising. God bless you all. I love being part of Jeff's community of great guys.
This is a great reply comment!
The tips from your videos are so helpful for so many of us. Your content is so beneficial. Thanks so much Jeff!
Convinced coach has a camera following me. Was in the gym yesterday with my step sons and we reviewed everything in this video - except the feet! That's the first it's been mentioned and I saw the promised 10%. That sternum/rib tip really helped with mind/muscle connection. Both my sons said their shoulder pain was gone after following coach's advice. Thanks as always!
I actually stopped doing this exercise due to shoulder pain / discomfort for a few months now. Will give it another try with these new tips and see how it goes, Thanks Jeff !
Always so helpful with all of your videos. I love your programs and your training technique. I am a disabled veteran that depends on your programs and tutorials to always help me. Thank you so much Jeff
I literally found this video days after blowing my labrum lol.
Didn't do it on a dumbbell press, but dumbbell press always aggravated it.
I've did the exercise according to these tips. And OMG it made a HUGE difference, the "tree hold" with tilt and the tempo were especially helpful.
I can't believe how many exercises I've been doing wrong for so many years! Thanks for this awesome video. I'm going to watch it again before I head out to the gym and give it a try.
Thank you Jeff. You are at a whole different level compared to most other online fitness trainers. Keep up the real stuff.
Hey JC & Jess , great camera work and POV coverage on this vid - more of this PLEASE ! Awesome way to cover and explain the craft !!!!
Extremely informative I always love the small details like thumbs up and flexing your lats that make such a huge difference
Excellent tips Jeff!! I’ll be incorporating them into my next chest day for sure.. I’m 61 & lifting heavy 🦾🦾
Great tips as always! I've been working on progressing with this as my main movement on chest day and I'll definitely keep this in mind next workout!
OK, so I just implemented these adjustments and holy crap what a game changer. My shoulders (and their many previous injuries) thank you immensely!
Great breakdown!! This is wonderful!! Thank you very much Jeff. I would vote for more videos on breakdowns of classic exercises like this
This is a great video breakdown. Most of my clients have trouble doing so many cues at one time. If you all have similar Issues, just do a few of the cues until you master those. Then incorporate more, in future workouts. Thanks for the quality content Jeff!
Been watching Jeff’s vids for years and STILL getting SO much value from them! Crazy!
Dude your videos have been instrumental for me as I have begun weight lifting this year. Thank you so much!
Thanks Jeff, this video proved to be a revelation as I was doing a lot of stuff wrong in terms of angles and positions…thank you so much
Hey Jeff.
Just wanted to thank you for sharing all that knowledge. Since I started my fitness journey I based my workouts on all the tips given. I was 255 and now 180 after 9 months. I now see muscles I never thought I would ever have. Never enrolled to your workout app but your techniques are embeded in all my workouts. Really appreciate it. Im not stopin until my arms fill my old fatty boy clothes.
I’ve been watching your videos for years, and I can’t thank you enough for the amount of useful content, I’ve literally based my entire workout routine on tips and pointers from you. Thank you.
I think this is one of your best videos yet. I love the attention to detail and visual and audio examples.
Great summary of tips! I've been doing all of these thanks to listening to this channel for years but it's super helpfulness have them all in the same video.
The slow eccentric and pinched back made huge improvements in my press
Turning the elbows is awesome! I just did a chest/dumbbell workout applying this principle. (Turning elbows by 45 degrees). Everything Jeff said is right. Much more pec recruitment and not nearly as much work by the delts.
Per usual, always my go-to, for all my exercise science, information. Thanks Jeff.
I've been doing these techniques for years. Definitely helps me.
Just had pain in my shoulder more than any other time today and your video comes up, thanks a lot Jeff for all the work you do!!!
I've been going to the gym for years and had to piece this all together over a long time. Great to see it all put into 1 video
Jeff I appreciate this breakdown of doing the dumbbell press. I was making few of those mistakes mention. So now I know what not to do so that my chest can be fully engaged. I appreciate all that u do. Thanks again 💪🏽💪🏽💪🏽
Thanks to Jeff for this great tutorial.. I've been trying to fix my form after a bad shoulder separation in the late 90's and today's chest with your 5 inputs finally helped me get my form corrected and actually feel the proper kinetic chain across the entire compound movement again!!
I also applied your tutorial on standing vs. knee on bench DB bench rows to alleviate the groin pulling syndrome.. after double hernia repairs, this is an issue! Thanks for all of these great tips!
I will always recommend your channel!
Definitely appreciate the touch and the tilt tips Jeff! Legend 🙌
Fantastic video. I'm 50+ and have been limited to dumbell weight training only (outside of body weight, as I train at home), and this particular chest training has significantly improved my muscle retention and gains.
Great tips Jeff...It's chest day today and I'll incorporate these tips. Specially like the tip about moving your chest up during the push...I've always suspected that my shoulders are engaged more than desired, since I'm supposed to working chest! I've always also put my feet up on the bench. I'll try them on the floor and push outward as you instructed. Thanks Man!
The editing in this video is amazing. And these tips are so great. A lot of these i am doing because I've watched previous videos of yours. But tilting it would be a great benefit.
this is how I discovered Athlean-X about 8 years ago had so much trouble with my shoulders and internal rotation. Had gone to multiple physios who gave me corrective exercises but never looked at what I did in the gym which was the cause of my problems. Once started doing chest and shoulder exercises the way Jeff talks about immediate improvements
Thank you for the great content. Dumbell bench has helped me a lot in recovering from SLAP lesion. Tempo on the way down and up. Also at the bottom most portion, right before the push, focused on gradual push / start as opposed to the bounce reaction between down and push (avoid bounce). Also guys, if it hurts leave it and check with an expert to advise your path to recovery.
Thanks for making this video. I rewatched this video before hitting chest yesterday. I incorporated your tips, wow! What a workout.
thanks for sharing all these queues, my DB bench is kind of inconsistent with good and bad days. these been helping a ton to critique my press
Learned a lot here today.
Always grateful for the info!!
I needed this video thank you! I am recently back into some free weights, and this was the refresher course I needed, and then some! 💯💯
Great video Jeff. I have a paragraph to put here but I'll just say I was actually doing my dumbbell bench correctly. This was a terrific refresher all the same and I will concentrate more on the eccentric.
I am 51 years old, I have no useful fingers on my left hand so I improvise with lifting hooks for pulling and ceiling mounted spotter straps for my dumbbell chest and shoulder presses.
Love all the information I get from these videos. I feel like I've gotten stronger the correct way!
Wow! One of the best breakdowns of chest pressing I've ever heard. Thanks sa much! 😊👏
The back and lat engagement also holds true for the barbell press. I was able to press much more weight when I learned this technique.
I am happy that I pretty much was doing all of these tips already- having said that I have been watching Athlean X videos for close to 15 years😂 💪🏾 Thx Jeff🙌🏾👊🏾🙌🏾
That’s the best description of how to do the dumbbell press I’ve heard ‘ Jeff is very thorough in explaining everything ‘ as I realize I was doing that exercise wrong
Coming back to this video after 2 months to report that dumbbell presses have become my go-to favourite chest exercise after I have avoided them pretty much entirely for over 10 years of lifting. Thank you Jeff.
Thank you Jeff!! Going thru PT my therapist told me to watch your video’s and I have never stopped! Just wanted to say thank you.
Lastly, the incline press is more difficult tends to generate more shoulder pain than flat bench with dumb bells. I also do less weight as it’s harder for me to get iout of
the hole on incline.
Thank you for what you do, it helps everyday!!
Jeff, your videos are excellent, very well done. Thank you
This was actually VERY, VERY Excellent advise! Turning the wrist so the DB r at an dangle and actually touching that corner pec will stretch and contract the pecs better, PLUS a great muscle mind connection.
exactly what I was looking for... having a bench press and two dumbells and tried benching but couldn't figure it out.. thank you !
That little tilt at the top is a game changer
I started lifting last year. This video highlighted the mistake that set me back. Not bringing my elbows in and trying to keep them out. Caused tendonitis and shoulder issues. Starting up again and this time doing it right.
Wonderful, informative video. Thanks Jeff!
Thanks for all the tips jeff
It’s funny how Jeff always seems to be in tune with my current workout routine, as I recently incorporated the DB bench press in my training schedule again…so these tips are very welcome once more. Thanks a lot Jeff! 💪🏽😉👍🏼
Great advice on how to do a proper Dumbell Bench. 💪🏻🙏🏻✨
Thanks for this one, looks like I've been making at least 5 of these mistakes twice a week !
I feel like this video was made for me 😂 I love db bench, absolutely one of my favourite chest exercises but recently I've been struggling with loss of strength in the movement and loss of enjoyment.
Chest day tomorrow and I was toying with the idea of switching it out for something else for a while but now i'm thinking that I've just been getting complacent with my form. Definitely going to focus on these cues when i perform the movement tomorrow and I'm sure it's going to make a huge difference!
Thanks for the motivation Jeff! Hands down the best channel out there for fitness content ❤
Big thanks Jeff!! Your pretty much the only without channel I go to 💪
Clearest and best advice I've heard on how to do dumb bell bench presses. Other advice was good, but the clarity and delivery here is a cut above. Congrats and thanks!
So much knowledge man great stuff 💪🏼
Lifting weights for over 30 plus years, I’m constantly amazed by how much Jeff teaches me about proper lifting. THANK YOU
I can finally feel my chest. A well detailed video. I'm loving this PUMP!!!!!
Exactly what I needed! Thanks Jeff?
Thanks for this valuable advice. I have been feeling pain in my left shoulder whenever I did bench press with either the bar or dumbbells. This technique is brilliant
Very valuable information. Thank you very much Jeff!
Jeff
Your a wealth of information. I’m going to try this because of my shoulders hurt. Thanks Bro
Love this channel..NO BS just great advice ..
Great advice video Jeff👍
Jeff, great stuff as always! Learned some new tips! Thanks! 👊
Thx for reminding me Jeff. I've been benching the bar exclusively for way too long. Gonna change things up for a bit.
Just tried this out. No pain in my right shoulder I have been avoiding chest workouts because of shoulder pain. Feels good to get a good chest workout done. Thanks Jeff😊
Yes, same to me.
Try to do on smith machine, it wont hurt your shoulder or train chest on machines or hammer press
Great tip Jeff 💪🏾
Excellent video. Really appreciate all of the effort gone into the video both from Jeff and whomever does all of the edits for all of the graphics. Top notch content. Can't think of literally any other channel that does the same thing.
Fantastic tips! As always, great coaching. One drawback - the background music is distracting and that's a kind description. Thanks Jeff!
My man ALWAYS delivers the good stuff
I got your DB bench press tips, Jeff. Thank you, I needed them!
As always tnx very very much Jeff. You are the best that we have on CZcams.
Great tips! Thanks Jeff!
This video is extremely well done. Thank you
It's definitely nice to know I'm doing this correctly 😅 I'm pushing 95lbs dumbbells now. It's nice to know I'm getting the best out of them.
Thanks for the exercice tutorial !
What would be even greater is a CZcams short summary version, so we can watch them quickly before doing the exercise, and remember the key points from the video 👍🏻
I been doing excatly like you demonstrate why? Because like you I have shoulder pain. I 65 and been life long gym rat. Thanks again for helping us stay safe and strong
Great video, thanks Jeff!
These videos have given me way more confidence going heavy on certain movements as a total noob
I was going to ask about what's the best incline ° for DB bench. But you answered it at the end, 15°-30°!
Jeff the all time hitter dawg, so many years and I still learn something new every video
My man. I needed this. Thanks a lot
Awesome tips, thank you!
Great tips. I'm learning from these video's everytime.
I never realized how much form helps until you focus on what this guys saying. Huge difference!