Resistance Banded Dumbbell Bench Press 101 Video Tutorial
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Overview
The Resistance Banded Dumbbell Bench Press is an effective exercise targeting the chest, with secondary emphasis on the shoulders and triceps. It combines the traditional dumbbell bench press with the added challenge of resistance bands, which increase tension throughout the movement. As you press the dumbbells upward, the resistance from the bands grows, helping to enhance strength and stability in the chest while also engaging the shoulders and triceps for additional muscle activation. This variation provides a more intense workout by adding both resistance and instability, making it a great option for building upper body strength and muscle definition.
How to Perform
Begin by looping a resistance band around the palms of your hands, ensuring the band is positioned securely across your back. The band should add extra resistance during the pressing motion. If needed, ask a partner for help with this step.
Grab the dumbbells with a neutral grip, meaning your palms will face inward. Use your legs to lift the dumbbells into position, placing them near your hips as you sit down on the bench.
Once seated, carefully lie back on the bench, keeping the dumbbells close to your chest for stability. The band should be taut but not overly tight at this point.
Take a deep breath, brace your core, and press the dumbbells upward, fully extending your arms to achieve the lockout position at the top. The resistance band will provide increasing tension as you press.
Slowly lower the dumbbells back down with control, allowing them to travel until they are around chest level, or as low as feels comfortable while maintaining proper form. Ensure the band remains engaged throughout the movement.
Engage your chest and triceps to press the dumbbells back up to the starting position. Focus on squeezing your chest as you push the weights upward, making the most of the added resistance from the band.
Continue the exercise for the desired number of repetitions, maintaining steady control throughout each rep to maximize muscle engagement and minimize risk of injury.
Tips
Avoid Fully Locking Out: To keep continuous tension on your chest, avoid fully locking out your elbows at the top of the movement. This will maintain better activation in your pectoral muscles throughout the exercise.
Maintain a Neutral Arm Position: Hold the dumbbells with a slight tilt, aiming for a 45-degree angle. This will help keep your elbows in a neutral, comfortable position, reducing strain on the shoulders.
Prevent Dumbbells from Colliding: As you press the dumbbells, ensure they don’t touch or collide at the top. Allowing them to bounce together can destabilize your shoulders, increasing the risk of injury.
Engage Your Grip for Stability: Squeeze the dumbbells as tightly as possible. This action promotes "irradiation," a phenomenon that enhances shoulder stability by engaging surrounding muscles, which helps protect your shoulders during the lift.
Pinch Your Shoulder Blades Together: Keep your shoulder blades squeezed together throughout the press. This helps ensure your shoulders remain in a safe, stable position, reducing the risk of shoulder injuries.
Push Away from the Weights: Rather than thinking about pushing the dumbbells away from your body, focus on the sensation of pushing your body away from the weights. This slight mental shift can enhance overall stability and control.
Protect Your Shoulder Joint: If you experience discomfort in the front of the shoulder, make sure your shoulder blades are slightly retracted, and keep your shoulder girdle "packed" (engaged) to stabilize the shoulder joint.
Engage Your Core: Maintain tension in your abdominal muscles throughout the exercise. This will help protect your lower back and prevent it from arching excessively, keeping your body in a safe, controlled position.
Keep Your Feet Firm: Plant your feet flat on the floor, ensuring they remain stable throughout the movement. Avoid any lower-body movement during the set to maximize control and focus on the upper body muscles.
How Not to Perform
Don't Overextend the Elbows: Avoid locking out your elbows fully at the top of the press. Doing so will reduce tension on the chest and shift the focus away from the target muscle. Instead, stop just short of lockout to maintain continuous tension on the pectorals.
Don't Allow Dumbbells to Collide: Never let the dumbbells crash together at the top of the movement. Doing so can cause instability in your shoulders and lead to potential injury. Maintain control and keep a slight gap between the dumbbells throughout each rep.
Avoid Arching Your Back Excessively: Do not overarch your lower back during the exercise, as this can lead to strain on your spine and decrease your core engagement. Keep your core tight to prevent excessive arching, and maintain a natural spine position.
Don’t Let Your Feet Lift Off the Floor: Keep your feet planted flat on the floor. Lifting your feet can reduce your stability and power, making it harder to control the movement and focus on your chest. Ensure your lower body stays stable and grounded.
Avoid Flaring Your Elbows Out Too Much: Do not let your elbows flare out excessively to the sides. This can place unnecessary strain on the shoulder joints. Keep your elbows at a 45-degree angle relative to your body to maintain proper alignment and minimize shoulder stress.
Don’t Rush the Movement: Avoid using momentum to press the dumbbells. Rushing the lift can result in poor form and wasted energy. Focus on controlled, deliberate movements, both during the press and the descent, to maximize chest activation and minimize injury risk.
Don’t Let the Shoulders Rotate Forward: Keep your shoulder blades retracted and pinned together. Avoid allowing the shoulders to rotate forward, which can put stress on the shoulder joints and reduce chest activation. Keep the shoulders in a safe, stable position.
Don’t Skip the Band Engagement: Ensure the resistance band remains taut throughout the entire range of motion. Letting the band slack off during the lift will decrease the overall resistance, reducing the effectiveness of the exercise. Focus on maintaining tension in the band to increase difficulty and muscle activation.
Avoid Losing Core Tension: Don’t let your abdominal muscles relax during the movement. If your core isn’t engaged, you risk instability in your lower back and reduce overall strength in the press. Keep your abs tight and braced, supporting your spine throughout the exercise.
Don’t Use Too Much Weight Too Quickly: Avoid using dumbbells that are too heavy, especially if you have not mastered the movement. Using excessive weight can compromise your form and shift the focus away from your chest, potentially leading to shoulder or tricep strain. Start with moderate weights and increase gradually as your form improves.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
