Let a four-time Mr. Olympia take you to chest coaching college.
Final up to date on October twenty first, 2024
Bodybuilders of all stripes love working with dumbbells — and for good motive. For those who’re four-time Mr. Olympia Jay Cutler, workouts just like the dumbbell bench press keep within the rotation year-round.
- “The dumbbell bench press is a staple in my chest exercises,” Cutler says.
If you wish to comply with in Cutler’s footsteps, it is advisable know the right way to carry out and ideal the dumbbell bench press. Let’s take a more in-depth have a look at Cutler’s prime suggestions for the dumbbell bench press.
Jay Cutler’s Dumbbell Bench Press Suggestions
Cutler, now 51, has managed to stay healthy and lively lengthy after retiring from aggressive bodybuilding by making sensible choices within the weight room. “The dumbbell bench press is among the greatest workouts I did all through my profession,” Cutler mentioned on Oct. 15, 2024.
There’s science to again this up.
- One examine from 2023 noticed “considerably larger” pectoralis main, or chest, activation from the dumbbell bench press in comparison with its barbell-based cousin. (1)
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The dumbbell bench press isn’t a bodybuilder-only train. Physique execs like Cutler have to squeeze each morsel of muscle-building potential they’ll out of their chest exercises, although. Let’s run by a few of Cutler’s particular dumbbell bench press cues:
- Rep Vary: Cutler saved nearly all of his working units within the eight-to-12 rep vary, although he would periodically incorporate heavier units of six or lighter units of 15.
- Foot Place: “I do know some folks prefer to put their toes up on the bench,” Cutler mentioned. “We’re in search of a steady base right here.” Maintain your toes planted flat on the ground.
- Torso Place: Cutler beneficial retaining your “shoulders again and chest excessive” whereas performing the dumbbell bench press.
- Muscle Activation: Keep away from actively urgent along with your shoulders and triceps. Cutler pressured the significance of sustaining a strong mind-muscle connection along with your pecs.
- Urgent Path: Cutler cautioned in opposition to pushing the dumbbells collectively on the prime of every repetition such that they contact; doing so doesn’t additional interact the chest muscle tissue.
How To Do the Dumbbell Bench Press Like a Professional
In the case of bench press variations, the dumbbell bench press is fairly easy. As a bonus, it’s additionally accessible — you’ll find a flat bench and dumbbells in mainly any fitness center on Earth.
To maximise your muscular potential, nonetheless, it is advisable have the kind of method that will make Cutler blush. Comply with this tutorial to get locked in:
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- Sit on the top of a weight bench with a pair of dumbbells resting on each of your kneecaps.
- Inhale, brace your core, and kick off the bottom along with your toes, rocking backward onto the bench while bringing the dumbbells to arm’s size straight over your shoulders.
- Arch your again and plant your toes firmly on the bottom.
- Break on the elbows and slowly decrease the dumbbells down and out to the perimeters of your torso, proper round your nipple line.
- Press the weights up and inward to the beginning place.
Coach’s Tip: Tuck or flare your elbows as a lot as is snug when reducing the weights, however be sure to preserve your forearms straight beneath your wrists, pointing downward.
Extra Bodybuilding Information
References
- Farias, Déborah & Willardson, Jeffrey & Paz, Gabriel & Bezerra, Ewertton & Miranda, Humberto. (2016). Maximal Power Efficiency and Muscle Activation for the Bench Press and Triceps Extension Workout routines Adopting Dumbbell, Barbell, and Machine Modalities Over A number of Units. The Journal of Power and Conditioning Analysis. 31. 10.1519/JSC.0000000000001651.
Featured Picture: @jaycutler / Instagram