The barbell bench press is very likely the most popular exercise for weight trainers to perform. Dumbbell bench presses are usually saved for later in a chest workout. However, in certain circumstances, bench pressing with dumbbells has its advantages.
If you want to work out at home, but don’t have a barbell at this time, you can still get an excellent bench workout with a pair of dumbbells. It would be preferable to have adjustable dumbbells, but some heavy fixed ones will certainly do the job. As long as you have something to work with, you can get a good workout in.
One great thing about bench pressing with dumbbells is that you can get a deeper stretch at the bottom of each rep. When you bench with a barbell, you are limited in how deep you can go because the bar will hit your chest. With dumbbells, you can get a nice deep stretch on every rep. You can also move the dumbbells closer together as you lift them, which will help you get a strong contraction in the muscles. When you do dumbbell bench presses, you are certainly less limited and one side can’t overcompensate for the other.
A good dumbbell bench press routine can be set up by doing flat dumbbell bench presses, followed by inclines and dumbbell flyes. The amount of reps you should do depends on the amount of weight you have available. If you have enough weight, do some heavier sets of 8-12 reps. If you have lighter weights, do high reps. Either way you’ll get the benefits of weight training. Do enough sets to get a good workout without overdoing it, and make sure to be fully recovered before your next dumbbell bench press workout.