Bench press with dumbbells: How to engage your muscles properly

Dumbbell bench press and calf exercises: Must-do variations at the gym

1. The classic flat bench dumbbell press

The classic flat bench press is the foundational exercise for building upper body strength. This movement primarily targets the pectoralis major while engaging the anterior deltoid (front of the shoulder) and the triceps to complete the push.

1. Take a dumbbell in each hand and sit at the end of a flat bench, keeping your feet flat on the floor for stability.
2. Gently lie back on your back and bring the weights above the center of your chest, arms extended without locking your elbows: this is your starting position.
3. Controlling the movement, lower the dumbbells until your elbows form an angle of approximately 90 degrees, without excessively arching your lower back.
4. Push upward to return the weights above your head, remembering to exhale during the effort, then repeat.

2. The incline dumbbell press to target the upper chest

This variation involves performing the bench press on an inclined bench (around 30 to 45 degrees). It alters the angle of the push to focus on the clavicular portion of the pectorals and requires extra effort from the shoulders and stabilizing muscles.

1. Sit on an incline bench with the dumbbells resting on your thighs, then bring them up to shoulder level as you lie back.
2. Place your shoulder blades flat against the backrest and plant your feet firmly on the floor.
3. Press the weights vertically toward the ceiling, keeping your elbows turned slightly inward to protect your joints.
4. Lower the weights slowly and with control back to chest level before starting the next press.

3. The decline press to focus on the lower chest

Using dumbbells on a slightly declined bench allows you to target the lower part of the chest. This position reduces stress on the shoulders while effectively recruiting the muscle fibers of the lower pectorals and triceps.

1. Sit on the decline bench, securing your feet firmly under the safety rollers provided.
2. Grab your weights and begin the movement with your arms extended above the lower part of your rib cage.
3. Bend your arms to lower the weights on either side of your body, ensuring you maintain a safe alignment.
4. Push smoothly upward while contracting your chest, keeping a steady rhythm without jerking.

4. The standing dumbbell calf raise to balance the lower body

Working on your calves is a great way to complete your training. The proposed exercise allows to strengthen the lower legs in a simple and accessible way. It works the gastrocnemius muscles and greatly improves the stability of your ankle for other daily activities.

1. Stand with your feet hip-width apart, holding a dumbbell in each hand by your sides.
2. Keep your body straight and slowly rise onto your tiptoes, intentionally contracting your calves.
3. Hold the top position for one second to maximize muscle engagement.
4. Slowly lower your heels back to the ground in a controlled manner before starting the next repetition.

5. The seated dumbbell calf raise on the knees

This variation, done on the floor or a bench, targets the soleus muscle specifically, located underneath the gastrocnemius. Working the calves while seated isolates the lower leg without engaging the rest of the body.

1. Sit on the edge of a flat bench with your knees bent at a 90-degree angle and your feet flat on the floor.
2. Place a workout mat or towel over your thighs for comfort, then place a dumbbell on each knee.
3. Holding the weights with your hands for stability, lift your heels as high as possible by pressing down on the balls of your feet.
4. Slowly lower your heels back to the floor to feel a slight stretch, then repeat the movement.

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