Dumbbell presses are weight training exercises that work the chest and/or shoulder muscles. They can be included in various strength training programs for bodybuilding, building strength, or toning and losing fat. The different types of dumbbell presses include overhead, chest, incline, and decline presses. Each press targets different muscles and requires proper form to avoid injury.
Dumbbell presses are weight training exercises performed by pushing a pair of hand weights known as dumbbells away from the body. Depending on the direction of the press, the dumbbell press works the chest and/or shoulder muscles. By pressing the dumbbells directly overhead, the primary muscles worked are the middle deltoids in the shoulder; When lying on your back and pressing straight up from your chest, the pectorals on your chest are the primary muscles worked. The chest press can also be performed on an incline and decline. Lying on an incline and pressing up works both the pecs and anterior deltoids, while pressing while lying on an incline works the pecs and serratus anterior just below the chest.
Whether the goal is bodybuilding, building strength, or toning and losing fat, dumbbell presses can be included in a variety of strength training programs. Someone looking to gain mass would perform a large number of sets and a low to moderate number of repetitions (four to eight sets and five to 12 repetitions are the recommended number of each), accompanied by longer rest periods. Rather, someone looking to lose weight and tone up is advised to do two to four sets and 10+ reps and take shorter rests. Ideally these rest periods would last 30-60 seconds instead of 90-120 seconds for mass building.
To perform the first of these dumbbell presses, the overhead or military press, the athlete should sit or stand with the elbows straight out from the shoulders and bent 90 degrees, palms facing forward. He should then press the weights directly overhead until his arms are straight and then return to the starting position. This exercise uses the anterior, middle, and rear deltoids, as well as the triceps as a secondary motor.
For the dumbbell chest press, the athlete should lie on their back, usually on a flat bench, with elbows straight out to the sides and bent 90 degrees and palms facing the knees. He should then press the weights directly to his chest until his arms are straight and then return to the starting position. This version of the dumbbell press incorporates the pectoralis major and minor as the primary movers, with the triceps again playing a supporting role.
To perform the next of these dumbbell presses, the incline press, the exerciser should recline on an incline bench that is typically at a 45-degree angle. With his elbows straight on either side of his chest, elbows bent 90 degrees, and palms facing his knees, he should press the weights toward the ceiling until his arms are straight, then lower them back to the starting position. Again, this press works the pectoralis major and anterior deltoid muscles, with help from the triceps.
The final of the dumbbell presses, the decline press, works the pectoralis major and serratus anterior muscles, the latter of which is located just below the chest on either side of the ribcage. This press requires the athlete to lie on a decline bench, so that he is inverted with his head typically 30-45 degrees lower than his hips. As with the chest press and incline press, you should press the dumbbells directly toward the ceiling from a 90-degree elbow angle with your palms facing out. To ensure correct form in any version of the dumbbell press, the athlete is encouraged to keep the shoulder blades pulled down and back, to avoid locking the elbows or arching the back, and to keep the hips in contact with the bank at all times.
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