3 Ways To Use Dumbbell Bench In Your Chest Workout

While the barbell bench press is considered the top mass builder on chest day, but also its cousin, dumbbell bench press, isn’t far behind.In fact many builders swear that dumbbells yields far better results than the bar.

It’s clear that  though you sacrifice a little in terms of load when going from barbell towards dumbbells. The latter offers some benefits that the former can’t offer.

What’s So Great About The Dumbbell Bench Press?

Each side works independently during the dumbbell presses, which allows you to identify and correct strength deficiencies between both sides. The dumbbell version is also very difficult; it can have long range motion and requires greater muscle stabilizer activation to keeps the weights stable.

In short, the flat bench dumbbell press is a solid addition to just about every bodybuilder’s chest routine.

Let’s consider how you should do a flat bench dumbbell press if you perform them at the starting of your workout, and how that differs from performing them in middle or at the end.

Beginning Of Workout

The dumbbell bench is an excellent substitute for barbell bench press, though it can get dicey if you want to perform very low reps with heavy load.Loosing control can also increase the risk of your shoulder joint damage.

As a first movements,Don’t be afraid to use the heavier bells and give your body a strength stimulus.

However, it is not recommended to take your reps any lower than 6 reps.With the help of training partner, you can make even the lighter weights much heavy by using intensity techniques such as forced reps or negatives to push past failure.

Middle Of Workout

In addition, your strength will somewhat be compromised by the work you’ve already done. So now is not the time to be training for the strength with low-rep sets.


Use the loads that allow you to do 8-10 reps, the middle of the hypertrophy range.

Take these sets to muscle failure and be highly selective with the amount of post failure workout you do here.

End Of Workout

It’s pretty uncommon to see the flat dumbbell bench press at the end of your chest workout, since it requires high stabilization and balance.Doing so often means lighter weights for more reps like 12 or more or doing dropsets at the end.

The flat bench dumbbell press might also be done in last if you are following a pre exhaust type routine in which you flip flop the single joint and multijoint exercises. 

If you want to reduce the stabilizer activity at your final exercise, I recommend using the machine version instead, so that you don’t have to balance the weights.

Also Read:-Get Muscle- Your Guide To Gain Max Size!

2 thoughts on “3 Ways To Use Dumbbell Bench In Your Chest Workout”

  1. Definitely imagine that that you stated. Your
    favorite reason seemed to be on the net the easiest factor to take into account of.
    I say to you, I certainly get annoyed even as folks consider worries that they just
    do not understand about. You controlled to hit the nail upon the highest and outlined out
    the entire thing without having side-effects , other folks can take a signal.

    Will probably be back to get more. Thanks

Leave a Reply