How To: Dumbbell Chest Press (Home and Gym)

Getting a strong and specified chest is one of the most desired traits amongst men who are lifting weights (other than a six pack) and most guys will tell you that bench presses are the way to go to achieve this, but I have found that if you combine bench presses with a dumbbell flys your results will not only be quicker, but also more impressive, more prominent results.

You may do this exercise standing up, but I find that it is safer and more effective if you lay down on a weight bench.

Here are a couple of tips on how to do flat dumbbell flys correctly.

• Lay flat on a weight bench
• Choose moderate weight dumbbells – Remember form is more essential than weight.
• Hold your arms directly above your chest with your elbows straight but not locked.
• Extend your arms out to the side with your elbows more or less bent.
• Tighten your abs and keep your lower back down.

When you are doing this exercise it is indispensable to maintain control and good form. You will want to do a 2 count on the way down, a 4 count on the way up, and for best results hold your bottom position for one or two counts before you fetch it back to the top.

As with any weight lifting exercise, be sure to vary what you are doing. You never want to work the same muscle groups two days in a row. This will aid you keep out of the way of injury and achieve the best results in the least amount of time.

How To Dumbbell Chest Press Home And Gym

The FM-504 FID bench includes four adaptable positions: upright, flat, incline and decline. Ideal bench for dumbbells and abdominal exercises. Foam covered hand grips provide added ease while doing leg raises. Dumbbell holder allows easy access to dumbbells while working out. Warning: This product holds one or more phthalate chemicals known to the state of California to cause birth defects and other generative harm. Consumer may return the product for a full refund, including shipping cost for both receipt and return of the product within 15 days of his or her receipt.

Get the most out of your home dumbbell set with this Cap Barbell fitness bench. Offering four adaptable positions–upright, flat, incline, and decline–the bench supports a potpourri of upper body exercises, including dumbbell presses, chest flies, shoulder presses, bicep curls, and more. The bench also includes such extras a dumbbell holder that allows easy access to your dumbbells while workout out, foam-covered handgrips that provide added ease while doing leg raises, and foam shin supports. The fitness bench offers a weight capacity of 250 pounds.

How To Dumbbell Chest Press Home And Gym Image

How To Dumbbell Chest Press Home And Gym Photo

How To Dumbbell Chest Press Home And Gym Pic

How To Dumbbell Chest Press Home And Gym Photo

Most helpful client reviews

138 of 139 humans found the following review helpful.
A Great Workout Bench
By Morrell Deedes
This is a astoundingly sturdy, lightweight bench to use for dumbbell exercises. Not only is it affordable, but it is having little impact to put together than the intermediate treadmill. The manual’s instructions for putting the bench together are clear and easy to follow, and it offers good counsel on how to get started coming up with an exercise routine. The bench’s backrest is adaptable (a hard-to-find but necessary feature), so you may do the full range of dumbbell exercises.

s ought to know before buying that the bench is designed to aid a greatest or most complete or best possible user weight of 250 lbs with a combined dumbbell weight of 100 lbs. So, even though you cannot use this bench for lifting massive weights, it is idealisti for humans who are just starting out or who are focusing on fitness rather of extreme bodybuilding.

(Update: November 28, 2010)

Well, it has been a little over a year since I have been using this bench. I started out using 5-pound dumbbells with it at least 5 days a week. Now I am competent to use 25-pound dumbbells on the same routine. Not once have I had the slightest bit of disturb with the bench. Durable? I would have to say so. My basi 4-star rating still stands.

34 of 35 humans found the following review helpful.
good bench for light-weight workout for persons 6″ and below
By vdr
I’m an inch or so over 6 feet and my head is almost at the edge of the bench when doing lying-down chest dumbbell workouts (after scooting down a bit). It may not matter to you but just mentioning since I like to lift my feet up to the foot-rest to keep my lower back down.
Putting the bench together is a bit of a pain and I don’t think the weight holders are utile — at least not for an individual with my arm length.
Overall though, it is good sufficient for your basic exercise needs, so I would say, go for it.

27 of 29 persons found the following review helpful.
Nice compact bench
By J. Jurist
Easily assembled, compact and sturdy. Great ab bench, dumbbell chest bench, and good for back work. Leg bars make isolation curls a little difficult, but other than as supposed or expected a solid product.

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