This exercise also goes by “Champagne press,” but the hex press isn’t just for special occasions. Like Champagne, the hex press compliments just about anything — it’s great for lifters training for a stronger press, a more muscular chest, or healthier shoulders.

Ready to pop the cork on new chest gains? Find everything you need to know below. 

Hex Press

• How to Do the Hex Press 
• Hex Press Mistakes to Avoid
• How to Progress the Hex Press
• Benefits of the Hex Press
• Muscles Worked by the Hex Press
• How to Program the Hex Press
• Hex Press Variations 
• Frequently Asked Questions

Hex Press Video Guide

See the hex press in action, demonstrated by author Dr. Merrick Lincoln. Note the key techniques, then check out the Step-by-Step breakdown with additional form tips. 

How to Do the Hex Press Step By Step

It may look like a close-grip dumbbell bench press but, while there are some similarities, there are crucial differences that make the hex press stand out. Follow these steps for proper, efficient, and effective technique.

Step 1 — Set Up Five Points of Contact

Like the bench press, the hex press is performed on a flat bench. Hold a dumbbell in each hand, set up with five points of contact for stability — the back of your head on the bench, your shoulder blades on the bench, your buttock on the bench, your right foot touching the floor, and your left foot touching the floor. (1)

Form Tip: Recruit a “spotter,” or individual who can assist you if you run into trouble during the exercise. Any exercise involving weights passing over the body requires a spotter. (1) A spotter is especially important when learning an unfamiliar exercise. The spotter stands behind the bench and, if assistance is necessary, they will assist by grasping your wrists to guide the dumbbells. (1)

Step 2 — Set Your Shoulders and Squeeze the Dumbbells Together

Lift your chest toward the ceiling by arching your back and pulling your shoulder blades together. Maintain this position throughout the exercise. With a neutral grip (palms facing each other), bring the dumbbells together just above your sternum and squeeze them together hard.

Form Tip: If you’re using hexagonal-shaped dumbbells — the namesake equipment for the hex press — ensure flat surfaces of the dumbbells are aligned and squeezed together. 

Step 3 — Maintain Pressure, Press to Lockout

Initiate the press by flexing your shoulders and extending your elbows. Keep the dumbbells squeezed together and elbows tucked throughout the movement. Don’t decrease inward pressure as you reach the top, locked out, position.

Form Tip: Keep tension. In addition to the profound contraction you’ll feel in your chest, you should feel tension in your upper back and lats, which keep your shoulder blades pulled together (retracted) and keep your elbows tucked toward your sides. 

Step 4 — Lower without Separating

Lower to the center of your chest using the same arm path as the upward movement phase. Focus on keeping the dumbbells firmly squeezed together throughout the lowering phase, which may feel slightly unnatural at first, since the lowering phase of most exercises emphasizes a muscle stretch.

Form Tip: Think about “rowing” or actively pulling the dumbbells back your chest. “Rowing” the weights back to the starting position reinforces tension in your upper back and eliminates the need to reset your arch before the next repletion.

Hex Press Mistakes to Avoid

Dodge these common errors for cleaner technique and more effective hex presses.

Losing The “Squeeze” Between Dumbbells

The pressure exerted between the dumbbells is part of the special sauce that makes the hex press effective — and extra spicy. It promotes muscular engagement in parts of the chest that might not otherwise be as active.

At the bottom position of the exercise, the lifter’s elbows are bent, and shoulder internal rotation force is required to keep the dumbbells together. Toward the top position, arms are straighter, and shoulder horizontal adduction force is required to keep the dumbbells together. Although it may get harder to keep the squeeze at the top and bottom of the movement, firm pressure between the dumbbells must be maintained throughout.

Dropping Your Chest, Freeing Your Shoulder Blades, or Flaring Your Elbows

Loss of tension in the back allows the chest to drop, shoulder blades to spread, and upper arms to drift away from the lifter’s sides. These three errors tend to occur together, and they can make the hex press less effective.

If you feel any of these faults, reset by arching your spine, retracting your shoulder blades (and pinning them to the bench), and tucking your elbows toward your ribcage. Now, keep this tension and finish.

Non-Perpendicular Pressure Between Dumbbells

When squeezing the dumbbells together, it’s essential to maintain opposing forces from the left and right arm that are horizontally aligned and nearly equal in magnitude. Otherwise, dumbbells may slip or roll apart, leading to loss of tension, missed reps, or worse.

Get the feel of creating the squeeze using light dumbbells during your “work up” sets and focus on maintaining even, steady pressure throughout the workout. 

How to Progress the Hex Press

When first performing the hex press, start with relatively light dumbbells to hone technique. Once you’re comfortable with the exercise, a “working weight” 20 to 30% lower than what you’d typically use for a traditional dumbbell bench press will likely be appropriate. From there, lifters have several great options for progressing the hex press.

Squeeze Harder

The simplest way to progress the hex press is to apply more inward pressure to the dumbbells. Increasing the “squeeze” makes the exercise more difficult and boosts the training stimulus experienced by the chest and shoulder muscles.

Increase Weight

Squeezing harder during the hex press can make virtually any weight more challenging, but this progression method isn’t likely to stimulate triceps growth or carry over to heavy pressing as efficiently as increasing the weight.

Once you’re able to hit or surpass your repetition target on the final working set, it may be time to use heavier dumbbells. Ideally, jumping up to the next pair of dumbbells on the rack will drop you back toward the bottom of your target repetition range.

Increase Repetition Volume

As you get stronger with the hex press, consider performing additional repetitions per set. For example, if you normally perform eight to 12 repetitions, and you’re consistently hitting 12 reps with more left in the tank, change your target to 12 to 16 repetition sets. Shifting the repetition range upward helps to ensure challenging sets and ongoing muscle gain.

Benefits of the Hex Press

The hex press biases your chest while requiring only light to moderate weights and minimal shoulder extension. Altogether, the hex press may provide new chest growth and a more shoulder-friendly pressing experience.

Robust Chest Training

Performed properly, the hex press enables maximal or near-maximal chest contraction throughout every repetition — a feat not possible during traditional presses. Here’s why: 

Traditional exercises are limited by the amount of resistance our muscles can overcome during the sticking point, or the most challenging portion of the movement. For presses, the sticking point occurs toward the beginning of the upward movement phase. (2) During the remainder of the movement, your muscles are not maximally challenged. During the hex press, you can ensure your muscles are adequately stimulated by squeezing the weights together as hard as you desire. 

Not feeling adequately challenged? Simply squeeze the dumbbells together harder to demand more force from the chest. Moreover, squeezing as you press virtually ensures thorough engagement of pectoralis major — Read more in the “Muscles Worked” section below.

Reinforces Mind-Muscle Connection and Pressing Technique

Horizontal pressing exercises, such as the bench press and dumbbell bench press, are a mainstay for strength training and physique development. Several technical elements are common across all bench-supported horizontal pressing exercises, including the need for shoulder blade retraction and co-contraction of muscles around the shoulder joints. Also desirable is the sensation of muscular effort from the chest. Lifters spend months, even years, honing their form to improve efficiency and effectiveness.

Fortunately, the hex press can help lifters to build strength, technique, and a mind-muscle connection that can reinforce proper performance of other horizontal presses. During the hex press, squeezing the dumbbells together creates the feeling of peak pectoralis major contraction throughout the pressing movement. This sensation of “flexing the pecs” can help to enhance the mind-muscle connection, which may be conducive to greater gains. (3)

Squeezing the dumbbells together also encourages greater involvement of your rhomboids and middle trapezius, as they must counteract forces from pectoralis major, subscapularis, serratus anterior, and other muscles on the front of the torso. Rhomboids and middle traps are the muscles primarily responsible for maintaining retraction of the shoulder blades. Increased demand during the hex press may encourage lifters to create a tighter setup for bench-supported horizontal pressing.

Shoulder-Friendly Pressing

Individuals with certain shoulder problems, such as shoulder instability, may not tolerate traditional pressing. (4)(5) Individuals who present with apprehension and pain in the front of the shoulder when the arm is brought out and extended behind the body may have a specific type of instability called anterior instability. (4)(6) This problem is common among lifters. One small study reported over two-thirds of recreational resistance trainees showed signs and symptoms of anterior instability. (6) 

Unlike the basic dumbbell bench press or barbell bench press, the hex press limits shoulder extension at the bottom of the movement. Your arms cannot travel behind your body, because the dumbbells are not allowed to clear the chest. This feature may be better tolerated by lifters with functional anterior instability. 

Because every brand of shoulder pain is different, those suffering with shoulder issues should seek a qualified sports medicine provider — and the hex press might be worth discussing, as it may present an opportunity to train around or train through certain shoulder issues with the appropriate guidance.

Muscles Worked by the Hex Press

As a neutral-grip pressing movement, the hex press trains the muscles that flex your shoulders and extend your elbows. Squeezing the dumbbells together also trains the muscles of shoulder horizontal adduction (i.e. those trained during a chest flye) and the muscles of shoulder internal rotation. Here are the major players.

Pectoralis Major

You’ll feel the hex press most profoundly in pectoralis major, the biggest, most superficial muscles of your chest. The pectoralis major has two major parts — the clavicular head, or upper chest, and the sternocostal head, which composes the middle to lower part of the chest. Each part contributes to various shoulder actions and the hex press covers virtually all bases for training your pectoralis major.

Shoulder flexion is resisted during the pressing movement of the hex press. The clavicular head of pectoralis major is trained during resisted shoulder flexion. (7) Shoulder horizontal adduction is trained by squeezing the dumbbells together toward the top of the hex press.

Both heads of the pectoralis major are trained during shoulder horizontal adduction, along with a handful of different muscles. (7)(8) Shoulder internal rotation is trained when the dumbbells are squeezed together toward the bottom of the hex press. Again, both heads are trained during internal rotation exercise, albeit the sternocostal head is likely biased. (9)

Anterior Deltoid

The deltoid is the “cap” of muscle surrounding the front, back, and side of your shoulder. It is divided into three functional parts, each with different actions — anterior, middle, and posterior. The anterior deltoid, or front delts, flex the shoulder and assist with squeezing the dumbbells together during the hex press. (7) While typical pressing exercises hit this part of the delt, the extra squeeze of the hex press makes this exercise more effective for anterior deltoid development.

Triceps Brachii

The hex press trains your triceps brachii, the three-headed muscle on the backside of your arms. In addition to filling your sleeves, the triceps brachii helps improve your bench press numbers by enhancing lockout strength. For a great triceps pump, try three or four sets of hex press with light-to-moderate weight dumbbells for high-repetition sets with 60 seconds rest between each set.

Rotator Cuff

Although traditional pressing largely trains muscles on the front of your chest and shoulders, the movement also activates important muscles located deep behind the shoulders— the posterior rotator cuff. (10) The posterior rotator cuff serves a stabilizing function during the press.

By actively squeezing the dumbbells together, particularly during the bottom half of the hex press, the deep muscle on the front of the shoulder, or anterior rotator cuff, is engaged. Hence, the hex press appears to be uniquely suited to train both the posterior and anterior rotator cuff muscles.

How to Program the Hex Press

The hex press can be programmed in a variety of ways on push day, during a specific chest workout, or during a full body workout. Hex presses can build muscle and strength. In addition, they prime your chest and shoulders for heavy work and work nicely for intensification techniques.

As a Low-to-Moderate Weight, High-Repetition Chest Builder 

Whether training for building muscle (i.e. “hypertrophy”) or strength, high effort sets — those carried up to or near muscular failure — are effective even relatively with light weight. (11)(12)(13) 

Select light-to-moderate weight dumbbells (e.g. 40 to 70% of what you’d use for a standard dumbbell bench press). Then, take each working set to within two or three repetitions of failure. Two to four sets of eight or more repetitions will promote strength and size, provided sets are performed with high levels of effort.

As a Lightweight Activation Exercise

Do you or someone you know suffer from the inability to feel the chest working during presses? Don’t despair. The hex press might be the fix. 

Simply perform one to three light sets of hex presses before your primary press of the day (i.e. before the bench press, incline press, etc.). Focus on the “squeeze” during the hex press. Then, like an overfilled shaker bottle, the mind-muscle connection to your pecs will spill over to your primary pressing movement.

Maximally squeezing the dumbbells together during a set of hex pressing may increase power output during a subsequent set of presses via a phenomenon called post-activation potentiation. (14) This effect may be especially appealing for athletes and lifters training to be more athletic. 

As Part of a Giant Set

A giant set is an intensification technique consisting of four or more exercises in series without rest between. Like supersets, the exercises used giant sets can target non-competing muscle groups or identical muscles.

When all four exercises in the giant set target the same muscles, they’ve been shown to produce similar hypertrophy to supersets and traditional sets that used 90 second rest intervals. (15) But here’s the kicker — giant sets take less time than supersets and traditional sets. 

The hex press requires simple equipment, minimal setup, and compliments many different giant set configurations. Here’s a sample giant set:

• Dumbbell Bench Press — 3-4 x 12
• Dumbbell Pullover — 3-4 x 12
• Dumbbell Flye — 3-4 x 12
• Hex Press — 3-4 x 12

Take no rest between individual exercises. Switch dumbbells if necessary and immediately begin the next lift. Rest 60-90 seconds between giant sets.

Hex Press Variations

Looking for other effective and shoulder-friendly ways to train the chest? Depending on your preferences and available equipment, you might choose one of the following variations: 

Single-Arm Dumbbell Floor Press

The dumbbell floor press can be a great exercise for learning and training horizontal pressing movements. Compared to the basic dumbbell bench press, the floor press limits shoulder extension, as the upper arms will be stopped by the ground. The shoulder extension range of motion of the floor press is similar to the hex press, meaning it is likely to minimize stress on the front of the shoulder, as discussed in the Benefits section, above.

One major drawback of the dumbbell floor press, however, is that it is usually limited to light dumbbells due to difficult setup. Performing the floor press one arm at a time (“unilaterally”) helps to minimize this problem.

Perform the single-arm dumbbell floor press lying on your back, either with your feet flat on the floor or your legs extended out in front of you. Begin the press with a single dumbbell held at the side of your chest and your upper arm resting on the floor. Keep your shoulder blades pinned to the floor as you drive the dumbbell toward the ceiling and lower with control. 

Incline Hex Press

Limited research suggests the incline bench press may provide greater gains in upper chest, or clavicular head pectoralis major, muscle thickness compared to the flat bench press. (8)(16)

Although we must be cautious extrapolating these findings to the hex press, lifters wishing to build their upper chest might consider the incline version of the exercise. The incline hex press is performed just like the hex press, except an incline bench or adjustable bench set to approximately 45-degrees is used.

Hex Press to Flye Press Combo

A potential shortcoming of the hex press is the inability to expose the chest to training at long muscle lengths (e.g. “under stretch”). Enter the flye press. The traditional flye press involves pressing to lockout and then allowing the dumbbells to spread apart in a “flye-like” motion during the downward movement phase, thereby training pectoralis major at long muscle lengths during the eccentric (lowering phase).

For the hex press to flye press combo, get the benefits of the “squeeze” by performing the upward movement phase like a hex press and lowering the weights like a flye. Be sure to use lighter dumbbells than usual for this movement, as the eccentric flye is extremely challenging. 

Medicine Ball Push-up

While this final variation isn’t a dumbbell press at all, push-up variations are criminally underrated. They can be done nearly anywhere. Better yet, push-ups increase strength and muscle mass similarly to the bench press. (17) 

Performing push-ups with your hands on either side of a medicine ball requires isometric horizontal adduction of the shoulders similar to the hex press, while training through a similar pressing range of motion. Try the medicine ball squeeze push-up as a hex press alternative when dumbbells are scarce, when you want to change-up in the feel of your chest training, or when traditional push-ups become too easy.  

FAQs

Build a Magnum Chest with the Champagne Press

The hex press is performed by aggressively squeezing dumbbells together throughout a neutral-grip dumbbell bench press. The squeeze engages greater portions of your pecs, which may lead to accelerated chest gains. The hex press also reinforces important elements of pressing technique, spares sore shoulders from loaded hyperextension, and creates co-contraction conducive to joint stability. Savor the squeeze and celebrate the hex press.

References

1. Haff, G. G., & Triplett, N. T. (Eds.). (2015). Essentials of Strength Training and Conditioning 4th ed. Human Kinetics. Champagne, IL, USA. 351-408. 
2. Kompf, J., & Arandjelović, O. (2017). The sticking point in the bench press, the squat, and the deadlift: Similarities and differences, and their significance for research and practice. Sports Medicine, 47, 631-640.
3. Schoenfeld, B. J., et al. (2018). Differential effects of attentional focus strategies during long-term resistance training. European Journal of Sport Science, 18(5), 705-712.
4. Moroder, P., et al. (2020). Characteristics of functional shoulder instability. Journal of Shoulder and Elbow Surgery, 29(1), 68-78.
5. Kolber, M. J., et al. (2010). Shoulder injuries attributed to resistance training: a brief review. The Journal of Strength & Conditioning Research, 24(6), 1696-1704.
6. Kolber, M. J., Corrao, M., & Hanney, W. J. (2013). Characteristics of anterior shoulder instability and hyperlaxity in the weight-training population. The Journal of Strength & Conditioning Research, 27(5), 1333-1339.
7. Ackland, D. C., et al. (2008). Moment arms of the muscles crossing the anatomical shoulder. Journal of Anatomy, 213(4), 383-390.
8. dos Santos Albarello, et al. (2022). Non-uniform excitation of pectoralis major induced by changes in bench press inclination leads to uneven variations in the cross-sectional area measured by panoramic ultrasonography. Journal of Electromyography and Kinesiology, 67, 102722
9. Ackland, D. C., & Pandy, M. G. (2011). Moment arms of the shoulder muscles during axial rotation. Journal of Orthopaedic Research, 29(5), 658-667.
10. Wattanaprakornkul, D., et al. (2011). Direction-specific recruitment of rotator cuff muscles during bench press and row. Journal of Electromyography and Kinesiology, 21(6), 1041-1049.
11. Schoenfeld, B., et al. (2021). Resistance training recommendations to maximize muscle hypertrophy in an athletic population: Position stand of the IUSCA. International Journal of Strength and Conditioning, 1(1), 1-30.
12. Lasevicius, T., et al. (2018). Effects of different intensities of resistance training with equated volume load on muscle strength and hypertrophy. European Journal of Sport Science, 18(6), 772-780
13. Weakley, J., et al. (2023). Physiological Responses and Adaptations to Lower Load Resistance Training: Implications for Health and Performance. Sports Medicine-Open, 9(1), 1-10.
14. Esformes, J. I., et al. (2011). Effect of different types of conditioning contraction on upper body postactivation potentiation. The Journal of Strength & Conditioning Research, 25(1), 143-148.
15. Demirtaş, B., et al. (2022). The effect of three different sets method used in resistance training on hypertrophy and maximal strength changes. Physical Education of Students, 26(6), 270-279.
16. Chaves, S. F., et al. (2020). Effects of horizontal and incline bench press on neuromuscular adaptations in untrained young men. International Journal of Exercise Science, 13(6), 859.
17. Kikuchi, N., & Nakazato, K. (2017). Low-load bench press and push-up induce similar muscle hypertrophy and strength gain. Journal of Exercise Science & Fitness, 15(1), 37-42.
18. López-Vivancos, A., et al. (2023). Electromyographic Activity of the Pectoralis Major Muscle during Traditional Bench Press and Other Variants of Pectoral Exercises: A Systematic Review and Meta-Analysis. Applied Sciences, 13(8), 5203.
19. Paoli, A., et al. (2019). Mind-muscle connection: effects of verbal instructions on muscle activity during bench press exercise. European Journal of Translational Myology, 29(2).

Featured Image: MDV Edwards / Shutterstock

The post How to Do the Hex Press for Chest Size without Shoulder Pain appeared first on Breaking Muscle.

Between the dumbbells, inclined body position, and some clever programming choices, you’ll set the stage for some long-term progress in size and strength. Here’s why this chest exercise should be a staple for sculpting your upper body.

Incline Dumbbell Bench Press

• How to Do the Incline Dumbbell Bench Press
• Incline Dumbbell Bench Press Mistakes to Avoid
• How to Progress the Incline Dumbbell Bench Press
• Benefits of the Incline Dumbbell Bench Press
• Muscles Worked by the Incline Dumbbell Bench Press
• How to Program the Incline Dumbbell Bench Press
• Incline Dumbbell Bench Press Variations
• Frequently Asked Questions

How to Do the Incline Dumbbell Bench Press Step by Step

The incline dumbbell bench press adds a few new elements to your normal pressing performance. Considering all the moving parts to this variation will help you stay dialed in and make great progress session-to-session. Ideally, the incline dumbbell press requires an adjustable bench to choose your incline setting and a pair (or full set) of dumbbells.

Step 1 – Get on the Right Bench

Set the backrest to an angle of roughly 45 degrees (or the closest angle available) and adjust the seat to be perpendicular to the rest of the bench — you won’t be as secure with an incline backrest and horizontal seat. This setup will allow you to press from a nice, effective middle ground between flat dumbbell bench press and a fully upright shoulder press, and the seat angle will more effectively support your body.

Form Tip: Make sure your bench settings are locked in before you start. Test the angle with lighter dumbbells, or without weight, to make sure everything is in comfortable and efficient alignment prior to going heavy.

Step 2 – Bring the Weights Into Position

Pick up the dumbbells and take a seat on the incline bench. Rest the dumbbells on your thighs with your thumbs pointed up. “Kick” the dumbbells up toward your shoulders using your legs to generate momentum as you control the weight in a hammer curl motion, bringing your thumbs near the fronts of your shoulders.

When your wrists are near shoulder-level, carefully rotate your elbows away from your body until your palms are facing forward. Rest your shoulder blades against the backrest to fully support your upper body.

Form Tip: You might be able to bring both dumbbells up simultaneously when using relatively lighter weights, but it can become higher risk once weights get heavy. Focus on getting one dumbbell into position first, then hold it stable as you repeat with the other side. If you’re struggling with getting the dumbbells up into the starting position, ask a friend (or friendly looking gym-goer) for a spot.

Step 3 – Set Your Shoulder Blades, Core, and Feet

Tuck your shoulder blades down and imagine putting them “into your back pockets.” This will help stabilize your upper back and make sure your pressing has a strong base to produce force, particularly once fatigue starts to accumulate.

Squeeze the dumbbells tightly in your hands and engage your abdominal muscles. The goal here is to prevent any unintentional arching — some natural back curvature will be normal from pinning your shoulder blades, but you’ll want to avoid any extreme arching which could lead to lower back pain. This way, your incline press will remain an incline and not slowly turn into an awkward “flat bench press using an incline.”

Find a comfortable foot position approximately shoulder-width apart. Once the rest of your body is set up properly, begin lightly driving through your feet to establish pressure that pushes your body into the bench. This will help stabilize your position all the way through the set and allow you to prevent wiggling around during harder reps.

Form Tip: Think about pinning your upper abdominal muscles to the top of your ribcage. This visualization should help you create a strong core. To keep your feet in place, think of performing a leg extension to create tension while your feet are digging into the ground.

Step 4 – Press to Lockout

The main event has arrived. Begin with the dumbbells just above shoulder-height, both palms facing forward, and your elbows aimed at a slight angle between your shoulders and your feet. Tense your shoulder blades, engage your core, drive through your feet as you press the weights toward the ceiling.

As the dumbbells pass your face, bring them slightly together in an arc until they nearly meet. In the locked out position, the weights should be generally above your face, not too far forward (above your chest) or too far back (above the top of your head).

Form Tip: If you can focus on mastering the right setup while applying full-body tension, the dumbbells’ path should almost set itself up perfectly. If you’re struggling with controlling the weights, try adding tempo by moving more slowly through each phase of the exercise.

Step 5 – Lower the Weight

After successfully locking out the weight, slowly lower the dumbbells. Once the dumbbells are approximately flush alongside your chest (if mobility allows that range of motion), reverse course and perform the next repetition, pressing the dumbbells with control back to the lockout position.

Form Tip: Lifters with poor shoulder mobility or pre-existing shoulder issues may not be comfortable with the stretched position created by holding the dumbbells near shoulder-level. Work within a comfortable, pain-free range of motion to avoid worsening any current joint problems. Pressing with a neutral grip (palms facing each other) instead of a palms-forward grip can also help to reduce shoulder-joint strain.

Incline Dumbbell Bench Press Mistakes to Avoid

Some of the most common errors you may stumble across while performing the incline dumbbell press involve various incorrect body positioning and poorly performed pressing. Any one of these can reduce results or create an opportunity for injury. Here’s what to watch out for.

Overarching

Some degree of arching during any type of chest press is a necessary and direct result of setting a stable upper back. However, issues can arise if your arch gets out of control and too extreme.

If your abdomen begins to approach the same level as your sternum or chest, you may find yourself with an awkwardly angled torso that begins to more closely resemble a flat press than an incline.

Avoid it: Keep your core braced, drive your body into the bench using your legs, and only arch by depressing your shoulder blades  — tucking them into your “back pockets.” Don’t arch by trying to “make space” between your lower back and the bench.

Flared Elbows

There is a sweet spot for your elbow angle during most presses. A common mistake is flaring your elbows out so that your arms are almost completely perpendicular to your body.

Everybody is going to be slightly different depending on their individual arm length, but there’s a strong chance this directly outward position might limit your range of motion or run into some stressful issues at your shoulder joints or shoulder blades.

Avoid it: Aim for a nice middle ground between having your elbows fully tucked (aimed straight ahead) and fully flared (aimed straight to the sides). A great target to shoot for is to have your upper arms at roughly a 45-degree angle from your shoulder during most of the range of motion.

Inactive Legs

One very common mistake on the incline dumbbell press is completely forgetting about your lower body. While pressing is clearly designed to primarily target your chest, triceps, and shoulders, an active and engaged lower body can help with total-body stability and overall performance.

Avoid it: Because wiggling around can reduce your stable position, keep your feet flat on the ground and dig in. Use your legs to constantly push yourself into the bench press pad through your thighs and hips.

Short Range of Motion

Training with high intensity is a pretty common prerequisite for results. Unfortunately, it isn’t uncommon to see a lifter “cut depth” as an exercise starts to get harder and harder.

Either through selecting too heavy of a dumbbell or simply by accumulating fatigue across a set, the range of motion often starts to diminish slowly and the last few reps of a set may end up with a shorter range of motion than the initial reps of the same set.

Avoid it: Hold yourself accountable throughout the workout. Perform a consistent range of motion for each repetition and choose your working weights to guarantee you can hit it with every rep of every set.

How to Progress the Incline Dumbbell Bench Press

The incline dumbbell press can be an excellent staple exercise in your program. There is some big value in getting a strong base of strength using a machine chest press or flat bench variation first, but once you’re at the incline dumbbell press, progressing it can be approached in a few very effective ways.

Degree of Incline

The bench’s degree of incline will affect your level of stability and can potentially even alter the swath of muscle that gets the greatest stimulation (1). These two considerations can help you plan your preferred “angle” of attack. They can also give you a nice long pathway to progress.

Typically, a lower incline (flat or slightly above flat) will be more stable because gravity is still assisting your stability to a greater extent. Each time you feel ready to increase the challenge and progress yourself to another level, kick the incline up a notch until you’re at a solid 45-degree for a pure incline press.

Just know that as the angle goes higher than 45 degrees, and approaches a 90-degree “incline” bench, you’re shifting muscular stress further from your chest and more directly onto your shoulders.

Adding Repetitions

Sometimes the best option is to add repetitions while maintaining the same load on your incline dumbbell press. Since you’re using dumbbells as the loading tool, the unilateral (single-sided) aspect of the exercise can make quick jumps in weight a lot harder to do since each arm is responsible for, literally, carrying its own share of the weight.

If this is the case for you, adding repetitions on one or more sets per workout, or gradually increasing the total repetitions performed per day overall, can be a way of progressing. This will allow you more time to strengthen your ability to control and stabilize the same load, which will make an increase in weight feel less daunting when you finally do move to heavier weights.

Adding Load

Adding load is often the most obvious way of progressing any exercise, although it should be approached with care. Using heavier weights can help assure definitive, measurable progress — but it may also run you headlong into an early plateau.

Once you have added a considerable amount of strength and stability by increasing repetitions, start thinking about making the smallest incremental jump in load that you can which will help to avoid hitting a plateau and allow more long-term progress. Many dumbbells are fixed in five-pound increments, but you might also have access to plate-loaded adjustable dumbbells or magnetic add-on weights which can be attached to dumbbells and allow increases as little as one or two pounds. 

Increasing Frequency

Sometimes, to see the best overall progress in an exercise, you need to work on your skill and technique. In this case, it can be extremely beneficial to increase your training frequency by performing the incline dumbbell press more often each week.

If you only train the movement once per week, consider adding a second session to improve your skilled execution. This can have a very positive amplifying effect on all of your other progression tools as well.

Benefits of the Incline Dumbbell Bench Press

The incline dumbbell press is a fantastic tool for strengthening your upper body, building more  chest muscle, and taking advantage of a unilaterally controlled exercise.

Gaining Strength

Aside from a basic barbell, dumbbells are one of the most effective tools for building strength. The full-body stability, coordination, and absolute load that dumbbells can achieve make for a fantastic strength training option.

The incline dumbbell press is an effective common accessory exercise in many powerlifting programs, speaking to the value of the movement in developing significant pressing strength.

Building Muscle

The incline dumbbell press can be a very effective muscle-building exercise. The incline angle can help you target your upper chest while also building your shoulders and triceps. Because the dumbbells allow you to bring the weights together in the top position, you can get a longer range of motion compared to using a fixed barbell. This may further improve the muscle-building stimulus. (2)

Training Unilaterally

Perhaps one of the biggest benefits is the unilateral aspect of the exercise. Unilateral exercises typically emphasize one side of the body working independently of the other.

Each arm is responsible for controlling one dumbbell without assistance from the opposite side. This will help encourage the most natural pressing path because the load is distinct and not linked like a barbell, allowing your shoulder and elbow joints to move more with relatively more freedom and potentially less joint strain. The increased stability requirement will also force a more even development of strength and coordination.

Muscles Worked by the Incline Dumbbell Bench Press

The incline dumbbell press primarily works three major upper body muscles — your chest, shoulders, and triceps. While these are sometimes considered “vanity” muscles due to their high-profile appearance, they also play a key role in displaying upper body strength and stability.

Chest

The primary body part involved is your chest (or pectoralis major). The chest is a broad swath of muscle that covers many spots all across the front of your upper body — from your collarbones to the breastbone and even some of the ribs.

Each of these regions insert upon the same location at your upper arm meaning, so any pressing angle will ultimately harness the full chest. However, the incline dumbbell press puts a particular emphasis on the upper muscle fibers, or the highly sought after “upper pecs.” (3)

Shoulders

Your shoulders (in particular, the anterior deltoid or front shoulder muscle) are a nearly inseparable part of any pressing exercise. The anterior deltoid originates on the outside of your collarbone and inserts on the deltoid tuberosity (a small protrusion on the outer-middle part of your upper arm bone). Since it’s located here, most of your chest presses and chest flye exercises will similarly draw upon the anterior deltoid muscle.

Triceps

The triceps are a meaty muscle comprised of three separate heads working together, on the back side of your upper arm. They are responsible primarily for extending your elbow, so they will be heavily involved in successfully completing any pressing exercise.

Pressing with your elbows and upper arms set approximately 45-degrees from your shoulder can harness a ton of triceps activation because of the improved depth and increased range of motion you can achieve.

How to Program the Incline Dumbbell Bench Press

The incline dumbbell press can be a surprisingly versatile exercise for your repertoire. It can serve as a primary movement of the day, an accessory performed after a heavier exercise, it can be used as a “pre-fatigue” tool to focus on chest development, and it can even be involved in a movement preparation or warm-up.

Primary Movement

Your primary movement is the meat and potatoes of any workout. It’s the first exercise performed in the session, typically because it’s the movement you’ll approach with the greatest amount of effort and energy.

As a primary exercise, the incline dumbbell press can be used for hypertrophy (muscle-building) or even for building strength once you start to get familiar with the movement. A few sets of 8-12 repetitions will be a great muscle-builder. If you’re able to safely execute in the 6-8 range, it can also be leveraged for strength.

Accessory Exercise

If it’s not the first exercise of your workout, the incline dumbbell press is a strong candidate for the second movement of the day. Once you’ve completed, for example, a heavy flat barbell bench press, it’s common to slide the incline dumbbell bench press into the next slot to train the muscles from a different angle and/or with different loading and volume.

This approach can be an effective way to build muscle, but it can also help shore up shoulder mobility and stability due to the inclined angle and varied range of motion from the previous exercise. Since your muscles will already be a bit tired from the main exercise, you’ll get plenty of stimulation from a slightly lighter load while aiming for 8-12 repetitions per set.

Pre-Fatigue

Pre-fatigue is a strategic technique for your programming. In a perfect world, you’d have all the access to loading and every potential exercise at your whim, but sometimes you’re stuck with a limited amount of training tools available. In these instances, pre-fatiguing your chest with a targeted exercise like the incline dumbbell press can sufficiently work the muscle enough to keep any following exercises challenging enough to deliver significant stimulation.

This is similar to using the exercise as a primary movement, but maintains the intention and effectiveness of additional exercises. Pair the incline dumbbell press with tempo training (lifting and lowering slowly) and moderate repetitions in the 10 to 12 rep range, and it can be a powerful way to breathe new life into any chest-focused workout.

Movement Preparation

Movement preparations are warm-up plans that use exercises themselves in a clever and efficient way to check many boxes simultaneously. The incline dumbbell press can be used as a part of your warm-up routine to make sure you have access to all the range of motion you might need for a barbell variation or flat bench press, for example.

It will also serve to practice your ability to stabilize your upper back and shoulders prior to hitting more heavily loaded exercises in your workout. Think of the incline dumbbell press as the final check before advancing to your primary movement of the day.

Incline Dumbbell Bench Press Variations

If you are looking for some effective chest exercises similar to the incline dumbbell press, changing the implement or slightly modifying the pattern are solid options. The incline machine press, incline cable press, neutral-grip incline dumbbell press, and incline dumbbell power flye can all be great tools at your disposal. 

Incline Machine Press

The incline machine press will assume a more fixed range of motion than the incline dumbbell press. Since it is locked in its own path, you are often able to load the exercise heavier because your stabilizing muscles are less of a limiting factor.

The stability of the machine also lets you more safely approach muscular failure and more safely going past failure with intensity techniques like forced reps, compared to dumbbells. These are great benefits if you’re pursuing muscle and strength gains, but some machines can be a bit tricky if they doesn’t perfectly fit your frame. 

Incline Cable Press

The incline cable press can be a uniquely effective modification to the dumbbell movement. You will still get unilateral benefits, but you’ll also get a touch more stability when using cables rather than dumbbells.

You can expect a greater range of motion that will easily accommodate individual limb lengths. Cables also offer constant tension by maintaining muscular stress throughout the entire movement, which can help to stimulate more muscle growth. (4)

Neutral-Grip Incline Dumbbell Bench Press

A neutral-grip incline dumbbell press places you in a slightly more stable position than the standard incline dumbbell press grip (with your palms facing forward). If you are working toward more mobile and stable shoulders, improve your odds by selecting an angle of incline that currently works for you (such as a slightly lower angle) and pressing with a neutral grip.

You will still be able to gain some serious baseline strength, coordination, and stability, but the neutral grip will lessen the challenge slightly.

Incline Dumbbell Power Flye

The incline power flye is a great combination exercise. It’ combines’s one-part dumbbell press variation and one-part chest flye variation. The unique exercise involves bending your arms to a more significant degree than during a normal flye pattern.

It still hits your upper chest with an incline movement, but the flye motion allows you to make gains even when you’re limited in load. When you’re in a pinch for equipment or want to blast your chest in minimum time, performing the incline dumbbell power flye with a medium load for moderate reps can be just the fix.

FAQs

Press On

The incline dumbbell bench press is an excellent meshing of many different training tools and beneficial concepts: Independently manipulated dumbbells, a long range of motion, stability and mobility demands, and very versatile programming potential. Any one of these benefits is reason enough to start tinkering with this movement, let alone all of them together. If you’re looking to sneak in some new pressing gains and pumped up upper pecs, look no further than this simple, classic, and effective movement.

References

1. Chaves, S. F. N., Rocha-JÚnior, V. A., EncarnaÇÃo, I. G. A., Martins-Costa, H. C., Freitas, E. D. S., Coelho, D. B., Franco, F. S. C., Loenneke, J. P., Bottaro, M., & Ferreira-JÚnior, J. B. (2020). Effects of Horizontal and Incline Bench Press on Neuromuscular Adaptations in Untrained Young Men. International journal of exercise science, 13(6), 859–872.
2. Schoenfeld, B. J., & Grgic, J. (2020). Effects of range of motion on muscle development during resistance training interventions: A systematic review. SAGE open medicine, 8, 2050312120901559. https://doi.org/10.1177/2050312120901559
3. Rodríguez-Ridao, D., Antequera-Vique, J. A., Martín-Fuentes, I., & Muyor, J. M. (2020). Effect of Five Bench Inclinations on the Electromyographic Activity of the Pectoralis Major, Anterior Deltoid, and Triceps Brachii during the Bench Press Exercise. International journal of environmental research and public health, 17(19), 7339. https://doi.org/10.3390/ijerph17197339
4. Burd, N. A., Andrews, R. J., West, D. W., Little, J. P., Cochran, A. J., Hector, A. J., Cashaback, J. G., Gibala, M. J., Potvin, J. R., Baker, S. K., & Phillips, S. M. (2012). Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men. The Journal of physiology, 590(2), 351–362. https://doi.org/10.1113/jphysiol.2011.221200

Featured Image: MDV Edwards / Shutterstock

The post How to Do the Incline Dumbbell Bench Press for Upper Pec Muscle and Pressing Strength appeared first on Breaking Muscle.

The exercises are similar in setup and execution, with a few key differences. The dumbbell bench press allows a longer range of motion and more freedom of movement at the shoulder joint. These advantages can elicit a greater muscle-building response, build upper body strength unilaterally (one side at a time), improve core stability, and increase your barbell bench pressing strength.

Here’s everything you need to know about the overlooked dumbbell version of one of the most popular barbell exercises.

• How to Do the Dumbbell Bench Press
• Dumbbell Bench Press Mistakes to Avoid
• Benefits of the Dumbbell Bench Press
• Muscles Worked by the Dumbbell Bench Press
• Who Should Do the Dumbbell Bench Press
• How to Program the Dumbbell Bench Press
• Dumbbell Bench Press Variations
• Dumbbell Bench Press Alternatives
• Frequently Asked Questions

How to Do the Dumbbell Bench Press

Using dumbbells instead of a barbell provides a different shoulder and elbow position, which in turn increases the range of motion and makes the muscle-building stimulus of this exercise even greater.

Step 1 — Get into Pressing Position

As you lie back on a flat bench, bring a pair of dumbbells to the outsides of your chest with your hands facing each other. Pull your shoulder blades back into the bench. Make sure that both of your feet are placed firmly on the ground, with your feet directly under your knees.

Your glutes, your head, and both of your shoulders should be firmly touching the bench. Rotate your arms to point your elbows at an angle slightly away from your feet and allow your hands to point towards your knees.

Form Tip: For total stability, feel for six points of contact  — two feet on the ground plus your tailbone, two shoulders, and your head on the bench. This will mean you are in a good position to start the exercise

Step 2 — Drive the Weights Up

Hold the dumbbells firmly in a pronated (palms facing your feet) position with your wrists directly above your elbows. Drive your elbows up to the ceiling in a straight line until the dumbbells are positioned directly above of your pecs. Do not touch the dumbbells at the top of each rep.

Form Tip: Stack your elbows directly under your wrists before you drive up. Allowing your wrists, and the weights, to break the plane of your elbow will increase joint strain and increase the potential risk of injury.

Step 3 — Lower into a Stretch

Slowly lower the dumbbells down while squeezing your shoulder blades into the bench. Keep your elbows pointed at an angle between your feet and your shoulders. Emphasize feeling your pecs stretch as the dumbbells come to a position resting just outside your chest.

Form Tip: Think about pulling the dumbbells toward you while reaching your chest to the ceiling.

Dumbbell Bench Press Mistakes to Avoid

When using dumbbells, increased freedom at the shoulder joint also means the exercise requires increased control and coordination. There are a few errors to avoid when performing the dumbbell bench press. 

Having an Unstable Body

It is very common to see lifters place their feet in the air and cross their ankles, haphazardly sprawl their legs away from the bench, or raise their head, neck, and upper back during the exercise.

Having fewer points of contact with the bench and the ground creates instability, and a lack of leg drive hinders force production.

Avoid It: Driving your legs into the ground will help maintain balance with the torso and allow you to create more force with the upper body. Your feet, calves, hamstrings, glutes, and quadriceps should all be tense and fully engaged. Keep your head in contact with the bench to encourage tension in your upper back.

Ego Lifting

Some lifters think that just because they can bench impressive weights with a barbell, they’re “supposed to” grind out low-rep sets with super-heavy dumbbells, too.

What they fail to realize is that dumbbells involve the smaller stabilizer muscles of the shoulder more than a barbell, which means excessively heavy weights can strain the shoulder joint and decrease chest muscle recruitment.

Avoid it: Leave the ego at home when it’s time to use dumbbells. Whatever you barbell bench press, cut that weight in half and then take off another 5-10kg (10-20 pounds). This will give you a good starting point for the total weight (both dumbbells combined) when learning the exercise.

Benefits of the Dumbbell Bench Press

The bench press can be a staple movement in nearly every lifter’s repertoire, but overemphasizing the barbell will neglect certain advantages unique to dumbbells.

Incorporating the dumbbell bench press into your workout routine will improve training variety while also delivering specific new stimuli for muscle growth and strength development.

Greater Range of Motion

Dumbbells allow the weights to move in an arcing path, relatively wider in the bottom position and nearly touching at the top. This provides a longer range of motion as you lengthen the muscle with a deeper stretch which can increase your muscle building potential compared to a barbell. (1)

Reduced Joint Strain

Dumbbells allow you to change the angle of your upper arm and elbow, as well as rotate your hands, which can individualize pressing angles to reduce joint strain.

With the ability to adjust your hand and elbow position from rep to rep (or within an individual rep, as needed), you can decrease stress on the elbow and shoulder joints without compromising muscle recruitment.

Unilateral Strength

Overemphasizing barbell training can create muscular discrepancies, since most lifters naturally favor one side more than the other. Because a barbell doesn’t allow each side to focus its own share of work, you may not notice the subtle differences in your unilateral strength.

Using dumbbells will allow you to build that unilateral strength and reduce any muscular imbalances from occurring while still strengthening your pecs, triceps, and shoulders.

Muscles Worked by the Dumbbell Bench Press

All chest presses focus the work, appropriately, on the chest. However, several muscle groups work together to perform the exercise.

The dumbbell bench press allows lifters to train their pressing muscles (chest shoulders, and triceps) without excessively heavy weights.

Pectoralis Major 

The pec major is the big, basic chest muscle. It includes two separate heads: the clavicular (upper chest) and the sternocostal (mid-chest). Both heads of the pecs function to pull the upper arms across the chest toward the midline of the body.

Anterior Deltoid

The shoulder muscles is composed of three separate heads — the posterior (rear), the lateral (side), and the anterior (front). Each head contributes to moving the arm in its respective plane, so the anterior deltoid is heavily recruited during the dumbbell bench press because the arm is moving in front of the body.

Triceps

The triceps consist of the long, medial, and lateral heads, each playing a role in extending the elbows and raising the arms. The medial and lateral heads, in particular, are emphasized during the dumbbell bench press to move the weight and straighten (lock out) the elbows.

Pectoralis Minor and Serratus Anterior

These relatively smaller muscles are both found near the pec major. They share similar functions, helping to control shoulder blade movement and stability during pressing (and chest flye) movements.

Who Should Do the Dumbbell Bench Press

Much like the barbell bench press, the dumbbell bench press can offer benefits to strength athletes, physique-focused lifters, and general fitness enthusiasts.

Bodybuilders and Physique Enthusiasts

Whether it’s a 220-pound bodybuilding monster, a lean Men’s Physique competitor, or a more casual lifter wanting to improve their pec size and shape, the dumbbell bench press can be a key player in any chest workout.

The dumbbell bench press puts the pecs through a long time under tension with maximum muscle activation, leading to more muscle growth.

Strength Athletes

With the barbell bench press being a sport-specific lift for competitive powerlifters, using the dumbbell bench press as an accessory exercise allows the same pressing muscles to be trained without wear and tear on the joints from the barbell’s repetitive use.

Overhead strength athletes, like Olympic weightlifters and CrossFitters, can also benefit from the dumbbell bench presses ability to train more unilaterally and reduce muscle discrepancies, which leads to improvements in strength overall.

How to Program the Dumbbell Bench Press

The dumbbell bench press can be programmed using a variety of set and rep schemes. It can be performed as a primary exercise at the start of your workout or as a supplemental exercise to maximize muscle fiber recruitment during a session.

Heavy Weight, Low Repetition

To maximize strength, three to five sets in the four to eight rep range is a good place to start. Because of the dumbbell’s stability requirements, lifting excessively heavy with extremely low reps to failure isn’t safe or effective. You should be using a weight that has you finish each set with at least one to two reps left “in the tank” to avoid reaching muscular failure. A rest period of three to five minutes between each set will ensure you lift with maximum effort.

Moderate Weight, Moderate Repetition

For muscle building purposes, working for three to four sets in the six to 12 rep range will bump up your overall training volume of the pecs, which is beneficial for building muscle. (2) The multiple sets and reps also allow you to develop your bench press technique without excessive fatigue from heavier weights.

Low Weight, High Repetition

It could better to use a machine or cable-based machine when training with higher reps to failure, because shoulder stabilizers can fatigue before the chest muscles. However, working for two to three sets in the 13-20 rep range is a great way to improve your technique without impacting any extra stress on your joints that may come about from using heavier weights.

Dumbbell Bench Press Variations

Below are several effective variations that can be used by coaches and athletes to keep training varied, progressive, and more finely tuned to a lifter’s needs.

Dumbbell Floor Press

As you may have guessed, the dumbbell floor press is a dumbbell bench press performed on the floor, without a bench. This deliberately limits your range of motion to prevent the weights from traveling down past your chest. This is ideal if you experience shoulder discomfort due to restricted mobility.

It can also helps to train the triceps and improve lockout strength because top-half of the range of motion, where the triceps are most engaged, is emphasized.

Dumbbell Foam Roller Press

Using a foam roller instead of a flat bench allows the scapulae (shoulder blades) to move more freely throughout each rep, which improves upper back and shoulder health.

The mechanics of this is surprisingly similar to that of a push-up and optimizes your natural scapulohumeral rhythm — the way your shoulder muscles and shoulder blades coordinate during movement. This improvement can lead to improved shoulder joint health and increased muscular engagement.

Single-Arm Dumbbell Bench Press

This exercise variation is great for improving total-body stability and unilateral strength while also improving core engagement. You simply use one dumbbell and perform the exercise with one arm for your target number of reps before switching sides.

Your core musculature is going to be targeted to a much higher degree due to the fact that you’re preventing your torso from rotating to far to one side. It is best to use comfortable weight when first taking on this variation and build your confidence remaining stable before increasing weight.

Dumbbell Bench Press Alternatives

If you’re looking for options beyond the dumbbell bench press, there are several effective exercises that work that upper body in a similar fashion.

Barbell Bench Press

While the dumbbell bench has many specific benefits, sometimes it’s appropriate to just load some weight and bench. The key difference with this exercise is its bilateral component, moving both arms together, which is exactly what makes it a great way to load up the weight and focus on building strength.

However, the barbell bench press is not limited to purely a strength focus. Performing it later in the workout, when the chest is fatigued from other exercises, is one very effective way to provide a significant amount of volume which triggers a greater muscle-building response.

Seated Cable Chest Press

This may appear to be an unconventional exercise, but it’s very effective when executed correctly. Much like the dumbbell bench press, there is a unilateral factor involved which allows the shoulders freedom to move with reduced joint strain.

The adjustable height of the cable pulleys allows you to train at angles (simulating an incline or decline press) while remaining seated upright. Many gyms have a dedicated seated cable machine, but an identical movement can be performed placing a seated bench in the center of a two-pulley cable station.

FAQs

Can I perform the dumbbell bench press and barbell bench press in the same workout?

Yes, absolutely. Use the barbell bench press as a primary strength lift, performed with heavy weight and low reps, and use the dumbbell bench press as a hypertrophy-specific lift with light to moderate weight and moderate to higher reps. This will let you fully exhaust the muscle fibers with the increases range of motion that the dumbbell bench press offers.

How far should I lower the dumbbells?

Ideally, you’d lower the weights to the level of your chest, with your elbows slightly below the bench. However, you should focus on using your active range of motion, not the maximum range of motion regardless of pain or mobility.

If you cannot lower the dumbbells to achieve the deepest stretch of your pecs, or if you feel any discomfort that takes the emphasis off your pecs, then only move where you can maintain tension without pain. Regardless, always take your time to warm-up and physically prepare the muscles being used. Sometimes a thorough warm-up of your back, chest, and shoulders allows you to use a larger range of motion.

Rethink “Bench Day”

You wouldn’t solely rely on the dumbbell bench press to build a bigger and stronger chest, just like you wouldn’t (or shouldn’t) over-focus on the barbell bench. But when you take into consideration its benefits and versatility, it’s time to include this central exercise in your chest or “upper body pushing” workouts, with or without its barbell cousin.

References

1. Farias, D. A., Willardson, J. M., Paz, G. A., Bezerra, E. S., & Miranda, H. (2017). Maximal Strength Performance and Muscle Activation for the Bench Press and Triceps Extension Exercises Adopting Dumbbell, Barbell, and Machine Modalities Over Multiple Sets. Journal of strength and conditioning research, 31(7), 1879–1887. https://doi.org/10.1519/JSC.0000000000001651
2. Schoenfeld, B. J., Contreras, B., Krieger, J., Grgic, J., Delcastillo, K., Belliard, R., & Alto, A. (2019). Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men. Medicine and science in sports and exercise, 51(1), 94–103. https://doi.org/10.1249/MSS.0000000000001764

Featured Image: Jasminko Ibrakovic

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If you start talking about building explosiveness with weights, someone always chirps about Olympic weightlifting movements. Learning Olympic lifts, though, is a slower and more arduous process than anyone who’s never tried it would think. There are more setbacks than breakthroughs. I should know, I dedicated a decade of my life to Olympic weightlifting.

If you have the time and energy to devote to it, it can be rewarding and mentally engaging. But if you’re looking to train explosive ability now, there are better ways. The dumbbell power shrug is one of your best options.

To train explosiveness, stick to fundamental movements, and learn to train these remarkably well.

If you want to learn more about the principles that set a foundation for all movement, see my two-week, in-depth online course teaching the unchanging principles behind all barbell lifts. How to restore resiliency and control of your body starts soon.

You won’t need a lot of equipment or coaching on an exercise like a dumbbell power shrug, and you can tailor it to your needs and make it more difficult over time.

You can build a base for athleticism, coordination, and explosive potential in the gym for whatever other physical hobbies you enjoy, but you need first to understand how.

The Benefits of the Dumbbell Shrug Does

The dumbbell power shrug builds athletic strength.

• What I mean by that is that it requires you to move each segment of your body in a single, organized effort, just like a jump. And that’s basically what the exercise is, except that you don’t lose contact with the ground.
• The strength developed to move intentionally, quickly, and forcefully is different from the power you would create just doing a squat with a usual tempo.
• You can improve general lower body strength with the dumbbell power shrug. Still, the exercise itself also requires you to learn how to fire groups of muscles in a sequential way while also challenging balance and stability.

There are not many exercises that train these qualities in the gym outside of throwing or slamming heavy med balls.

The Benefits of Training for Explosive Power

If you don’t play a sport where you need to move explosively, you may not be interested in doing an exercise that develops this ability.

The ability to move quickly, to move or catch yourself when you stumble, or to change direction, is an explosive movement. It is a physical ability we often overlook. It’s vital, though, and not just for younger people trying to compete in some athletic practice.

As you age, explosive ability declines before other physical traits such as strength, flexibility, and even muscle mass. If you aren’t very explosive to start with, this decline will be an even bigger issue.

One of the most significant risks to injury as we age is losing this explosive reflex.

If we trip, and you can’t move your feet fast enough to catch yourself or put your hands out, you will get hurt. Knee, hip, and back injuries from falling can all be reduced as you age by adding some explosive training into the mix.

If you’re younger and looking to be more powerful, this is a great tool that doesn’t require you to learn a new or complicated skill. If you want to start training this hard, all you need to know how to do is squat properly, and remember how to jump.

The best part about this exercise is that it involves a forceful contact from just about every muscle starting in the lower body and moving up the chain.

• Your quads, calves, glutes, and hamstrings act to propel you upwards in the jumping action.
• Then your entire back, shoulder girdle, and traps guide the dumbbells upward as you complete the shrug.
• While these muscles move the weight, your hip and trunk muscles support and stabilize as you push hard against the ground.

The sequence of the movement teaches coordination that generally wouldn’t be learned in weight training unless you dedicated yourself to Olympic weightlifting.

A group of coaches close to me calls this coordination the chain of command.

The idea is that big muscles should fire before smaller ones during complex explosive movement. For the power shrug, when you squat and start extending upward, the biggest most powerful muscles of the lower body fire.

As you reach the top of the movement and extend, the traps should shrug at the same time as the ankles extend. These smaller muscles act only after the bigger muscles have initiated the movement, though.

How To Do The Dumbell Power Shrug

You’ll need a dumbbell or kettlebell in each hand.

• Grab them, and stand up. Then hinge over and squat down so that the dumbbells are at a height somewhere between your knee caps and ankles.
• Push hard against the ground, as if you were trying to drive your ankles through the floor. (This will make you keep contact with the ground longer and not come up on your toes prematurely as many do when they think of doing a jumping action)
• As you extend, keep pushing hard through your feet and think about stretching your body long as if you were trying to jump and reach your head to the ceiling.
• Keep your arms long and elbows relaxed.
• Push even harder through the ankles at the very top and think of shrugging your shoulders to your ears. If you focus on pushing hard through the ankles, you’ll come upon the balls of your feet, but your toes won’t lose contact with the ground.
• Time your shrug with the exact moment when the heels come off the ground.
• As soon as you fully extend, immediately drop your heels back down and go back down in a squat.
• Try to make this a continuous, fluid movement with no pause for the set number of reps.

Variation

Once you get comfortable, change it up by starting from the floor. Touch the dumbbells to the ground every rep.

This deeper squat is more challenging than you think. It would help if you had plenty of hip mobility to squat that low with good posture and so it trains the hip musculature differently.

Mistakes to Avoid

A big mistake is to let your entire foot leave the ground and hop. Use light weights, and it’s not a big deal, but start grabbing heavier bells, and it could get you hurt.

If you extend hard, as you should, the heels leave the floor but always keep ground contact with part of your foot.

One off-balanced landing after an actual jump, and you’re looking at a foot or ankle injury.

A More Advanced Dumbbell Power Shrug

Once you’ve trained the movement and have gradually added weight, you can challenge yourself with some different tempos.

You could do a 6-count eccentric (lowering) of the weight into your squat position before extending as fast as possible. Or you could do something like a 3-count eccentric, with a pause at the bottom for another 3-counts.

A basic movement like the power shrug makes it easy to modify and make more challenging so you can keep training it hard.

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