Do You Want to Include Dumbbells and Bench Presses in Your Fitness Routine?

Many think that bench press with barbell offers them good chest workout opportunities. Men find it pretty attractive also because of its masculine appeal. Indeed, it does have some aura of a workout staple. But some believe it is overhyped.

Chest exercises have many more variations, and doing the bench press with dumbbells is one of them. If you wish to notice the difference, replace your barbell with dumbbells. Nothing can give your chest a bulk-up look like a dumbbell bench press.

Those who vouch for this talk about the types of motion one can try with dumbbells involving the pec muscles and triceps. Plus, you can train all the sides separately. More precisely, if one side of your body feels weaker when you work out with dumbbells, you can focus on that specific part to add equilibrium to your body.

For dumbbells and bench sets, you can explore Let’s now dig into different exercising modes to understand the scope of building your strength with this combination.

Incline dumbbell bench press exercise

Know more about the Incline dumbbell bench press exercise 

This workout uses your upper chest and front shoulders more than any other method. Repeated training can strengthen your muscles, allowing you to lift more weight when doing the flat bench press.

Bench inclination should be 30-45 degrees so the feet can be flat on the ground with your back lying straight on the bench. You bring the dumbbells to your chest while your palms face forward.

When you lift the dumbbells high with full arm extensions, you should breathe out and pause briefly before pulling them down slowly while breathing in.

Decline press

You don’t even need to guess. It’s for your lower chest. And the good thing is this workout style allows you to exercise with more weight. The bench should have a slope of 45 degrees, with you sitting on the top.

As you lean back, you lower the dumbbells to your chest and then push them up carefully. When you do this, the dumbbells can go over your head during lifting. Avoid this. You can train under an expert in the initial days to develop muscle memory and play safe.

Alternating bench press

You can benefit from this workout if there is a balance problem with any side of your body. It follows the same pattern as the standard bench press. The only difference is that you lift weight in one hand and keep the other at your chest level.

In the beginning, there was a hint about isolating each body side for balance. This version helps you achieve that only. You can start your reps with the weaker side. It can be slightly painful, but you can pursue this.

We can’t conclude without talking about the warm-up. You need to loosen your muscles so they don’t strain while lifting weights. So, warm up with some simple exercises like jumping jacks or running in one spot for 10 minutes before you start the actual exercise routine.

So, those were a few things that can help you decide if dumbbells and bench presses should be included in your fitness routine. They are sure to do some good for you but always verify with an expert before you start training.

Do it correctly and you will see the difference soon enough in terms of better balance and strength.


Dumbbells and bench presses are effective ways to improve muscle strength and balance. They are easy to use, require minimal setup, and can be used almost anywhere.

The dumbbell exercises can target various muscle groups in the body and when combined with a healthy diet and routine physical activity, can help you reach your fitness goals. It is important to remember to start slow and be consistent in order to get the desired results.

Also Read: Pre-Workout Foods - What to do before a Workout to get Better Results

It is also essential to warm up properly before starting any exercise routine and maintain proper form while executing each movement. It is recommended to get some guidance from an expert before you start training. Do it correctly and you will see the difference soon enough in terms of better balance and strength.

There are many options you can try with dumbbell bench press exercises. Regular and disciplined practice will yield desired results shortly. However, it doesn't mean you should aim for overnight transformation. Go easy with your workouts to avoid injuries.

Incline dumbbell bench press exercise-min

If you hurry up, you may only delay things and not enjoy the outcome. You can run out of steam too soon. It will be better to train under a certified trainer for a few days to learn about proper posture.

Frequently asked questions

1. How many sets and reps should I do?

Answer: Beginners should start with 3 sets of 8-10reps per set and then increase the frequency as they progress. The ideal number of sets and reps depends on your fitness goal, body type, age, etc.

2. Is it safe to use dumbbells?

Answer: Yes, it is safe to use dumbbells as long as you are using them correctly. Always warm up your body before starting a workout and make sure that the movements are done with proper form.

3. What type of exercises can I do with a dumbbell bench press?

Answer: There are many types of exercises you can do with a dumbbell bench press such as flat bench press, decline press, alternating bench press, etc. Make sure to do them correctly and under the guidance of an expert if necessary.

4. Is there any specific warm-up routine before dumbbell exercises?

Answer: Yes, a proper warm-up routine is essential before any strenuous physical activity such as a dumbbell workout. It helps prepare your body mentally and physically for the workout. Warm-up exercises such as jumping jacks or running in one spot can be done for 10 minutes before you start your exercise routine.

5. What is the best way to increase strength and balance with dumbbell exercises?

Answer: The best way to improve your strength and balance with dumbbell exercises is to practice regularly and consistently. You should also ensure that you are following the proper form while doing each exercise. It would be a good idea to get trained by an expert in the initial days to learn the right technique and perfect your form. Doing these exercises with correct posture will help you reap maximum benefits.

Get personalized workouts Diet Plan from an expert Dietitian : WhatsApp: +91 9398601060

In conclusion, dumbbells and bench presses are effective ways to build strength and balance. It is essential to practice these exercises with proper form and under the guidance of an expert if necessary. Always warm up your body before starting a workout and practice regularly to get the desired results. Good luck with your fitness journey! Thanks for reading about the Incline dumbbell bench press exercise article


Add new comment

This question is for testing whether or not you are a human visitor and to prevent automated spam submissions. Image CAPTCHA
Enter the characters shown in the image.