This is a primary, compound exercise for developing and strengthening the chest. With the bench in a flat position the mid portion of the chest is targeted and generally speaking the broadest amount of muscle fibers in the chest will be worked.
For a lot of people this is a very popular exercise as the compound pushing movement allows for significant strength and results to over time. The dumbbell press is similar to a “Barbell Press” but often preferred. Individual dumbbells forces the user to balance the weights more and work smaller “stabilizing” muscles. Additionally, some people may prefer the option of ‘dropping’ the weights when necessary whereas a barbell must be placed back up on the rack.
This exercise is performed on a flat bench to target the mid chest. An incline bench will target the upper chest and a decline bench will target the lower chest.
Using a spotter is very important as the weights can become unbalanced and fall on the user. Especially when learning, balancing and controlling the weights is a learned skill. Also, it is important to learn to push with the chest instead instead of placing excessive strain on the shoulders. It is very common for people to get shoulder injuries from pressing exercises.
You will notice in my videos that I actually show a warmup set and a real intense set for my abilities. I do this to help illustrate what intensity looks like as I really feel that it is misunderstood and underutilized.
Form & Safety
As always form and safety is extremely important. Injury is always possible. As with all of these videos I will demonstrate what it looks like to perform ths exercise with intensity at my skill level. I have been doing movements like this for 26 years and adding weight is natural for me. Use caution and consult professionals. But keep in mind rule 2! Intensity is one of the rules I have lived by for over 26 years.
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I have kept lean and athletic for over 26 years by creating a demand for calories and eating sensibly. Working muscle, growing muscle and sustaining muscle all take calories! With a sensible diet, the extra calorie demand allows me to burn off calories that might otherwise be stored as fat.
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