The dumbbell bench press can bring about explosive chest growth when added to your chest workout routine. I personally use this movement as substitute to the flat barbell bench press.
Dumbbell Bench Press is a Compound Movement
The dumbbell bench press is a compound movement like the barbell bench press is. You work the same muscles as well. It is a tremendous mass builder for both the chest and shoulders. The triceps also benefit tremendously from this compound movement.
Getting Into Position for the Dumbbell Bench Press
You will sit at the end of a flat bench and grab two dumbbells with an overhand grip. With the dumbbells resting on your knees you will carefully lie back. You will raise the dumbbells simultaneously. Be sure your arms are at right angles before you press the dumbbells up towards the locked out position. When you reach the locked out position the dumbbells should be close together (almost touching each other).
Executing the Dumbbell Bench Press
From the locked out position, slowly lower the dumbbells under control. They should wind up at the sides of your chest. Now slowly raise the dumbbells back to the locked out position, keeping your arms close to your body. Be sure to do this movement under control.
Benefits of the Dumbbell Bench Press
The main benefit of this exercise over the flat barbell bench press is that there is a greater stretch of your chest muscles at the bottom position. In addition, there is a much better peak contraction at the top of the movement. I find that my stabilizer muscles always need some work and the dumbbell bench press does the trick for me.
Explosive Chest Development
The exercise is very good at developing mass in the middle and outer pectoral regions. This is why alot of bodybuilders opt for including this exercise in their programs. I would say that if you are interested in explosive chest growth, this exercise needs to be in your program.
