{"id":19659,"date":"2017-04-10T11:57:56","date_gmt":"2017-04-10T11:57:56","guid":{"rendered":"https:\/\/www.fitfatherproject.com\/?p=17825"},"modified":"2023-11-02T03:50:59","modified_gmt":"2023-11-02T03:50:59","slug":"dumbbell-bench-press","status":"publish","type":"post","link":"https:\/\/www.fitfatherproject.com\/dumbbell-bench-press\/","title":{"rendered":"Dumbbell Bench Press: A Perfect Form Guide and Video Tutorial"},"content":{"rendered":"<span class=\"su-dropcap su-dropcap-style-simple font-size: 15px\" style=\"font-size:2.5em\">T<\/span>he dumbbell bench press is an awesome chest exercise that will help you build a great looking chest and a beach-ready overall physique. It works the muscles in your chest, shoulders and upper arm.<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignright size-full wp-image-18597\" src=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2017\/07\/bench-press-muscles-worked.png\" alt=\"muscles worked dumbbell bench press\" width=\"280\" height=\"371\" srcset=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2017\/07\/bench-press-muscles-worked.png 280w, https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2017\/07\/bench-press-muscles-worked-226x300.png 226w\" sizes=\"(max-width: 280px) 100vw, 280px\" \/>Doing the press with dumbbells instead of a barbell is much safer for your shoulders by being more flexible with your arm position throughout the exercise.<\/p>\n<p>Using dumbbells for this exercise will also help build the stabilizer muscles in your shoulder that will make it functionally strong and will help to avoid injury.<\/p>\n<p>Take a look at our video tutorial below where I guide you through the exercise and outline the main technique points of how to do a perfect dumbbell bench press.<\/p>\n<p>If you need something to print off and take to the gym as a reminder, the step-by-step exercise technique is\u00a0further down this page.<\/p>\n<div class=\"video-responsive\"><iframe src=\"https:\/\/www.youtube.com\/embed\/t1iaVBMItPo?modestbranding=1&autohide=1&showinfo=0&controls=0\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p><!--more--><\/p>\n<h3 style=\"text-align: left; color: #aa0000;\">How to do a dumbbell bench press &#8211; Step-by-step technique<\/h3>\n<ul class=\"bullet-list 1\"><li style=\"background-image: url(\/wp-content\/uploads\/2017\/10\/39.png);\">\n<ul>\n<li>Step 1: Sit on the end of a bench with the dumbbells resting on your thighs, holding them with a strong grip in the centre of the dumbbell grip .<\/li>\n<\/ul>\n<\/li><\/ul>\n<ul class=\"bullet-list 1\"><li style=\"background-image: url(\/wp-content\/uploads\/2017\/10\/40.png);\">\n<ul>\n<li>Step 2: Lower yourself back and bring the dumbbells onto your chest, facing each other.<\/li>\n<\/ul>\n<\/li><\/ul>\n<ul class=\"bullet-list 1\"><li style=\"background-image: url(\/wp-content\/uploads\/2017\/10\/41.png);\">\n<ul>\n<li>Step 3: Press the dumbbells up, so they are over your chest and your arms are almost straight. Twist your hands so your thumbs are side by side.<\/li>\n<\/ul>\n<\/li><\/ul>\n<ul class=\"bullet-list 1\"><li style=\"background-image: url(\/wp-content\/uploads\/2017\/10\/42.png);\">\n<ul>\n<li>Step 4: Breathing in, slowly lower the dumbbells to a 2 count, so they reach a point in line with your nipples and your arms are just below 90 degrees.<\/li>\n<\/ul>\n<\/li><\/ul>\n<ul class=\"bullet-list 1\"><li style=\"background-image: url(\/wp-content\/uploads\/2017\/10\/43.png);\">\n<ul>\n<li>Step 5: Breathing out and leading with your pinky finger, press the dumbbells back up to the start point, with your arms slightly bent.<\/li>\n<\/ul>\n<\/li><\/ul>\n<ul class=\"bullet-list 1\"><li style=\"background-image: url(\/wp-content\/uploads\/2017\/10\/44.png);\">\n<ul>\n<li>Step 6: Repeat for the prescribed number of reps.<\/li>\n<\/ul>\n<\/li><\/ul>\n<p><a href=\"https:\/\/www.fitfatherproject.com\/get-free-muscle-workout\/?utm_source=dumbbell-bench-press\"><img decoding=\"async\" class=\"aligncenter size-full wp-image-18470\" src=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2017\/11\/5-best-muscle-vtt-new.png\" alt=\"\" width=\"900\" height=\"230\" \/><\/a><br \/>\nTo learn more exercises that you can use in your training, visit our complete exercise library on the Fit Father Project\u00a0<a href=\"https:\/\/www.youtube.com\/channel\/UCKvJ_vxZZoN5yeWBU2CVGcQ\" target=\"_blank\" rel=\"noopener noreferrer\">YouTube channel.<\/a><br \/>\n<div class=\"newff30xsalesbox\">\t\t<div data-elementor-type=\"section\" data-elementor-id=\"40016\" class=\"elementor elementor-40016\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-de25df1 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"de25df1\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-ff7fbd7\" data-id=\"ff7fbd7\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-d0bd5b5 elementor-widget elementor-widget-heading\" data-id=\"d0bd5b5\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Join our <u>6-Week Doctor Designed Health Program<\/u>. You'll Gain Foundational Health for the <em>Rest of Life.<\/em><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d7011bb elementor-widget elementor-widget-text-editor\" data-id=\"d7011bb\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><b>The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for <u>Men 40+<\/u> who want Lifelong Health.<\/b><\/p><p>In just 6-Weeks following FOUNDATIONS, you'll experience:<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1324fe4 elementor-widget-mobile__width-auto elementor-icon-list--layout-traditional elementor-list-item-link-full_width elementor-widget elementor-widget-icon-list\" data-id=\"1324fe4\" data-element_type=\"widget\" data-widget_type=\"icon-list.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-icon-list-items\">\n\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Rapid decrease in body fat<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Dramatically improved energy levels<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Greater mental sharpness & clarity<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Muscle gains & better cardiovascular fitness<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Decreased inflammation & pain<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Renewed motivation & greater focus on health.<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9b4e51a elementor-widget elementor-widget-image\" data-id=\"9b4e51a\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.fitfatherproject.com\/foundations\">\n\t\t\t\t\t\t\t<img decoding=\"async\" width=\"825\" height=\"415\" src=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-1024x515.png\" class=\"attachment-large size-large wp-image-40017\" alt=\"Sb Devices\" srcset=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-1024x515.png 1024w, https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-300x151.png 300w, https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-768x386.png 768w, https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-600x302.png 600w, https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-752x378.png 752w, https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices.png 1260w\" sizes=\"(max-width: 825px) 100vw, 825px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e19fd72 elementor-widget elementor-widget-text-editor\" data-id=\"e19fd72\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>FOUNDATIONS has <u>transformed 60,000 lives<\/u>! Are you ready to experience true lasting health & results?<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5b90bb1 elementor-widget-mobile__width-auto elementor-icon-list--layout-traditional elementor-list-item-link-full_width elementor-widget elementor-widget-icon-list\" data-id=\"5b90bb1\" data-element_type=\"widget\" data-widget_type=\"icon-list.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-icon-list-items\">\n\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">We'll help you drop unhealthy habits <em>forever<\/em><\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">We'll show you the EASIEST way to eat healthy for life.<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">You get Doctor-Designed Workouts for Men 40+<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">You gain Daily Accountability & support from our team of doctors & certified personal trainers.<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fc91c64 elementor-align-center elementor-widget elementor-widget-button\" data-id=\"fc91c64\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/www.fitfatherproject.com\/foundations\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">LEARN MORE ABOUT FOUNDATIONS \u00bb<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f6231ee elementor-widget elementor-widget-text-editor\" data-id=\"f6231ee\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><a href=\"https:\/\/www.fitfatherproject.com\/foundations\">If you're tired of &#8220;fad diets&#8221; & &#8220;quick fixes&#8221; and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) \u00bb<\/a><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t<\/div><em style=\"font-size: inherit; background-color: initial;\">* We hoped you enjoyed this dumbbell bench press tutorial. Remember to always consult your doctor before starting any new exercise program and that this is not medical advice &#8211; just well researched info. Please see our disclaimer at the bottom of this website. Exercise intelligently and safely at your own risk.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<div style=\"display:none;\" class=\"postcatlist\"><a href='https:\/\/www.fitfatherproject.com\/tag\/tutorials\/'><span>Tutorials<\/span><\/a><\/div>\n<p><span ...\n<\/p>\n","protected":false},"author":4,"featured_media":21561,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"video","meta":{"_acf_changed":false,"om_disable_all_campaigns":false,"footnotes":""},"categories":[2,53,54],"tags":[55],"class_list":["post-19659","post","type-post","status-publish","format-video","has-post-thumbnail","hentry","category-fat-loss-exercise","category-build-muscle","category-tutorials","tag-tutorials","post_format-post-format-video"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.7 (Yoast SEO v26.7) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Dumbbell Bench Press: A Perfect Form Guide and Video Tutorial<\/title>\n<meta name=\"description\" content=\"Do you want to know how to do a Dumbbell bench press with perfect form? Excellent! We have just the solution. A complete video tutorial and form guide.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.fitfatherproject.com\/dumbbell-bench-press\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Dumbbell Bench Press: A Perfect Form Guide and Video Tutorial\" \/>\n<meta property=\"og:description\" content=\"Do you want to know how to do a Dumbbell bench press with perfect form? Excellent! We have just the solution. A complete video tutorial and form guide.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.fitfatherproject.com\/dumbbell-bench-press\/\" \/>\n<meta property=\"og:site_name\" content=\"The Fit Father Project\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/fitfatherproject\" \/>\n<meta property=\"article:published_time\" content=\"2017-04-10T11:57:56+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-11-02T03:50:59+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2018\/05\/dumbbells.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1349\" \/>\n\t<meta property=\"og:image:height\" content=\"658\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Stuart Carter\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@fitfatherproj\" \/>\n<meta name=\"twitter:site\" content=\"@fitfatherproj\" \/>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Dumbbell Bench Press: A Perfect Form Guide and Video Tutorial","description":"Do you want to know how to do a Dumbbell bench press with perfect form? Excellent! We have just the solution. A complete video tutorial and form guide.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.fitfatherproject.com\/dumbbell-bench-press\/","og_locale":"en_US","og_type":"article","og_title":"Dumbbell Bench Press: A Perfect Form Guide and Video Tutorial","og_description":"Do you want to know how to do a Dumbbell bench press with perfect form? Excellent! We have just the solution. 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