The dumbbell bench press is a simple and accessible chest exercise that builds muscle mass and strength. Using dumbbells is beneficial because they provide instability, which forces you to work hard for your balance.

Having weight in each hand also forces both sides of your body to work independently, reducing the risk of muscle or strength imbalances. Plus, similar to the barbell bench press, using dumbbells offers a fantastic overloading potential. You can increase the load as you get stronger for a long time.

Thanks to the more significant stability requirements, the dumbbell bench press forces our core muscles to engage more, leading to greater stability.

Another overlooked benefit of the dumbbell bench press is that it works well for folks who experience joint pain when using a barbell. Dumbbells allow you to move more freely and adjust the movement pattern, so you can bypass aches and train safely.

How to do a Dumbbell Bench Press 

1. Set an adjustable gym bench into a flat position.
2. Grab a pair of dumbbells, sit on the gym bench, and place both weights on top of your thighs.
3. Bring your shoulders back, engage your abs, take a breath, and flex your arms.
4. Kick both dumbbells up with your thighs as you lie back. Doing so will allow you to get in position on the bench and position the dumbbells over your chest. 
5. With your arms straight and dumbbells over your chest, dig your shoulder blades into the bench and place your feet flat on the floor. 
6. Take another breath and lower both dumbbells to your sides. Keep your elbows somewhat tucked; avoid flaring them to your sides.
7. Lower the weights until your elbows are at torso level, and hold the bottom position for a second.
8. Press both dumbbells to the starting position, bringing them together and straightening your arms. Exhale near the top.
9. Take another breath and repeat.

What muscles does the bench press (dumbbell) activate?

The primary muscles that work during a dumbbell bench press are the pectorals (chest), which cover the front side of the upper torso.

Our pectoralis major consists of the sternal and clavicular heads, which insert into the humerus (upper arm bone) (1). The clavicular head originates from the clavicle and the sternal portion from the sternum. The muscle group assists with arm adduction (bringing it in from the side), extension, and more. 

Bench pressing dumbbells also trains our shoulders, mainly the anterior head, which assists the chest in arm extension (2). The whole deltoid muscle flexes isometrically to keep the shoulder joint stable throughout the movement.

Our triceps are the third major muscle group involved in the bench press (2). The muscle covers the rear of our upper arms and produces elbow extension, an essential part of the bench press (3). Our chest is more active from the bottom position, but our triceps contribute more as we straighten our arms.

Our midsection (abs, transverse abdominis, and obliques), upper back (trapezius, lats, and rhomboids), and glutes also assist during a dumbbell bench press. All of these muscles flex isometrically and provide stability during the exercise.

Tips for Proper Form and Technique

The most important tip to keep in mind for the dumbbell bench press is to set up correctly. Meaning, you have to follow the rules from above to lie back on the bench and have the dumbbells over your chest. Doing so puts you in a solid and stable position for safe and heavy pressing.

Another vital tip to keep in mind is to use a full range of motion unless you’re experiencing any sort of shoulder discomfort. The goal is to lower the weight until your elbows are at the torso level. You then have to press the dumbbells until your arms are straight. Doing so allows you to stretch and contract your pectorals effectively, leading to superior growth.

The third important thing to remember is to have your elbows somewhat close to your torso. Doing so will keep you in a stable position and protect your shoulders. Flaring your elbows weakens your position and increases the risk of shoulder impingement. 

Variations and Modifications of the Dumbbell Bench Press

1. Single-Arm Dumbbell Bench Press

The single-arm version is a challenging alternative to the traditional dumbbell press. You have to hold onto a single weight, making it more difficult to remain stable. Plus, single-arm pressing is a great way to focus on one side at a time and perfect your technique.

2. Dumbbell Floor Press

The dumbbell floor press is a valuable variation that limits your range of motion and keeps your shoulders in a healthy position. Additionally, the floor press is good because it stops you from taking advantage of the stretch reflex, forcing your chest and triceps to work extra hard in pressing the weight.

3. Dumbbell Squeeze Press

The squeeze press is a variation where you hold onto a pair of dumbbells with a neutral grip and press them against one another. Doing so improves chest activation because you’re extending your arms and squeezing your hands together.

Mistakes to Avoid

One of the most common and dangerous mistakes with the dumbbell press relates to your initial setup. Many trainees make the mistake of lying on the bench and raising the dumbbells off the floor. Doing so is dangerous because it puts your shoulders in a position for an injury.

Plus, setting up that way is much more difficult and becomes nearly impossible once you start using heavier dumbbells. Instead, hold onto the dumbbells, support them on your thighs, and lift them as you lie back on the bench.

The second significant mistake to avoid is using too much weight. Many eager trainees look to build strength fast, so they pick the heaviest dumbbells. The issue is that using too much weight compromises your technique, leads to compensatory movement patterns, and cuts your range of motion short.

Aside from increasing your risk of injury, each repetition becomes less effective. So, always pick the appropriate weights that allow you to do at least eight solid repetitions with a full range of motion.

Similar Exercises to the Dumbbell Bench Press

Decline Bench Press (Dumbbell)

Having your torso at a decline allows you to emphasize the middle and lower portions of your chest (4). Beyond that, the decline dumbbell bench press is similar to the flat variation in many ways.

Incline Bench Press (Dumbbell)

In contrast to the decline press, the incline dumbbell press is a variation that works your upper chest (clavicular head) (4). Having your torso at an incline puts your upper chest at a mechanical advantage, allowing it to do more of the work.

Bench Press (Barbell)

The flat barbell press is a fantastic alternative to the dumbbell version. The range of motion is excellent; you can overload the movement as you get stronger and develop the same muscle groups.

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Weighted dips are a challenging exercise that strengthens the chest, shoulders, triceps, serratus anterior, and entire core. Like bodyweight dips, you perform the movement by grabbing a pair of parallel bars, suspending yourself in the air, descending by bending your elbows, and pressing yourself up.

The difference is that you attach an external weight by using a special belt, wearing a weight vest, or holding a dumbbell between your feet. 

 A notable benefit of weighted dips is the progressive overload. While bodyweight dips might seem challenging initially, most trainees reach a point where they have to perform 30, 40, or even 50 reps to challenge themselves. Adding external weights allows you to stay within a specific repetition range and get stronger. 

Another benefit of weighted dips is that you develop your lower chest. You must press down and forward during chest dips, placing your lower chest at a mechanical advantage and causing superior activation in the area.

The third benefit of weighted dips is improved shoulder stability, making you stronger, more athletic, and less likely to get injured. Your shoulder muscles play a considerable role during dips because they must keep the relatively unstable shoulder joint in position.

We recommend including weighted dips early in your training. The movement is highly technical, and performing it while you’re fresh will reduce the risk of poor technique. Start with no more than 10 lbs of extra weight to gain confidence with the exercise, and avoid overloading yourself to the point where you cannot do more than three to five reps per set.

Level of Exercise: Intermediate/Advanced

How to do a Weighted Dip

1. Attach a weight plate to yourself via a special belt or put on a weight vest.
2. Step on the platform and grab the parallel bars while keeping your arms straight and close to your body. Alternatively, grab the bars and jump as you engage your triceps to get to the top if your dip stand doesn’t have footplates.
3. Bring your shoulders back and down, engage your abs, squeeze your glutes, and take a breath.
4. Take your feet off the platform to suspend yourself in the air and support yourself through your upper body musculature.
5. Lean forward slightly to put your pectoralis major in a better position to work during the exercise.
6. Take another breath and lower yourself (dip) by bending your elbows. Keep your shoulder blades retracted and your body in a stable position.
7. Move down until your elbows form a 90-degree angle and hold the bottom position for a moment. Alternatively, descend slightly less if going all the way down leads to shoulder discomfort.
8. Contract your triceps and pectorals to press yourself back to the top, extending your arms fully. Exhale near the top.
9. Take another breath and repeat.

Once finished, bring yourself to the top, place your feet over the footplates, and let go of the bars. Alternatively, get to the top and let go of the bars to land on the floor. Be careful with the second approach because the weight plate might hit your groin.

What muscles do weighted dips activate?

The primary muscle group that works during weighted dips is the pectoralis major, which covers the upper front side of the torso. Our pecs are large, fan-shaped muscles that originate from several points, including the sternum, and narrow down to the point that attaches to the humerus (upper arm bone) (1).

The muscle group plays an essential role in numerous arm motions and works hard during dips, allowing us to descend slowly and move back up.

Our triceps are the second major muscle group that works during a weighted dip. The muscle group makes up the rear of our upper arms, and its primary function is elbow extension (straightening of the arm) (2). Our triceps produce force as we descend but become more active as we move up, with activation peaking near the top of each repetition. 

The shoulders (deltoids) are the third muscle group with an essential role during weighted dips. First, the muscle group flexes isometrically to stabilize the shoulder joint, allowing us to maintain our balance and do more repetitions. Second, the anterior deltoid head assists the pectoralis major and triceps during the descent and as we press ourselves to the top position. 

Our serratus anterior muscle also works during triceps dips. The muscle originates from the ribcage and inserts into the scapula (3). It plays an important role in scapular stability and assists the active muscles during a weighted dip. 

Aside from the active muscles, our entire core flexes isometrically to provide torso and hip stability, leading to good balance and safety. Among the involved muscles, we have the gluteus maximus, rectus abdominis, internal and external obliques, and more.

Similarly, the upper back musculature contracts to keep our shoulder blades retracted and in position, reducing the risk of the shoulders shrugging up during dips. 

Chest Dips Vs. Bench Press 

People often compare weighted dips with the bench press, trying to understand the two moments and which one might be better. The truth is that both exercises offer unique benefits, and neither is necessarily ‘better’ than the other. What matters most is that you enjoy the movements, perform them safely, and feel the correct muscles working during each repetition.

For instance, the bench press is an excellent compound movement that develops the chest, shoulders, and triceps. Doing the bench press correctly and with the right load builds your upper body strength and musculature. Unfortunately, not everyone does the exercise correctly, leading to poor muscle activation and a higher injury risk.

The weighted dip is also a great exercise, but its effectiveness depends on proper execution. Attaching a lot of weight to yourself and doing half-reps makes the movement less effective and more dangerous.

The bench press and weighted dips have similar safety ratings, but mastering the latter will likely take longer. It’s relatively common to see trainees pressing a lot of weight, but not many people can perform the weighted dip correctly. In any case, it’s best to start with a low load, practice each exercise, and increase the resistance once you’re confident in your technique.

Practically speaking, the bench press doesn’t emphasize your lower chest that well, which means you can combine it with a weighted dip for more balanced pectoral development. 

 A notable benefit of both movements is their fantastic overloading potential. Dips and bench presses allow you to train with a lot of weight to cause the necessary mechanical tension for muscle and strength gain (4). You can also do the two movements inside the same session or training week. For instance, perform dips with more weight for fewer reps and bench press a lighter load for more repetitions.

Variations and Modifications of Weighted Dips

1. Bodyweight Chest Dip

Bodyweight chest dips are a variation everyone should master before attempting weighted dips. The two movements are identical in many ways, and the primary difference is that one includes external resistance, whereas the other leverages only your body weight. Learning how to do the exercise by leveraging only your body weight is crucial for activating the correct muscles and staying safe in the long run.

2. Weighted Triceps Dip

The primary difference between chest and triceps dips is your torso position. During chest dips, you must lean forward and remain more upright for triceps dips. Weighted triceps dips are an excellent compound exercise that overloads your triceps, similar to the close-grip bench press.

3. Assisted Dips

Assisted dips are a beginner-friendly variation you perform on a special gym machine. Similar to a dip stand, you must grab a pair of parallel bars to perform the exercise, but the machine features a padded platform for your knees. You can adjust the level of assistance you get from the machine to develop your dip strength gradually and improve your form. 

Mistakes to Avoid

Shortening The Range of Motion

One of the most common errors with the dip is shortening the range of motion. Trainees often bring themselves to the top position but fail to descend enough to stretch the involved muscles. Doing so makes no sense because you’re attaching a weight to yourself to make the exercise more difficult but are training through a shorter range of motion to make dips easier. If you don’t have the strength to perform weighted dips effectively, remove the load and master proper form with bodyweight dips.

Not Keeping Your Shoulders Retracted

The second common error with weighted dips is not retracting your shoulder blades, which creates a few issues. First, your shoulders are in a weaker and compromised position, increasing the risk of an injury. Second, you cannot engage your pectoralis major as effectively, making it impossible to perform well. Third, you’re more unstable, and your shoulders are more likely to shrug up (elevate) as you descend, making the exercise unnecessarily difficult.

Avoid the error by bringing your shoulder blades back and keeping them in position throughout each set. If you cannot do that, remove the external load and focus on building up your upper back strength.

Losing Your Balance

The third error to watch out for when doing dips is losing your balance. Trainees often wobble as they get to the bottom or top position, leading to instability. Avoid the mistake by keeping your entire upper body tense and performing repetitions more slowly.

Similar Exercises to the Weighted Chest Dip

Push Up (Weighted)

Weighted push-ups are similar to chest dips because they are bodyweight movements you make more challenging by adding resistance. Dips and push-ups have similar ranges of motion, and you’re training the same muscles (5).

The primary difference between the two is that push-ups are more challenging to load because your main option is to place a weight plate on your back, which often requires assistance from a gym buddy. In contrast, dips are more suited for overload because you can attach weight plates via a special belt.

Decline Bench Press (Dumbbell)

The decline dumbbell bench press is an effective compound exercise that strengthens your chest, shoulders, triceps, and core. Like weighted dips, the decline press emphasizes the lower chest, contributing to the more balanced development of the muscle group. Another similarity is that both movements offer a fantastic overloading potential, and you can use the decline press and weighted dips to develop your upper body musculature.

Cable Fly Crossover

The cable fly crossover is an isolation movement that develops the chest. Having the pulleys in a high position and pulling the cables down and in emphasizes your lower chest, similar to a dip. The primary difference is that flys work around one joint (the shoulder), and you must use a lighter weight for more repetitions.

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The incline push up is a variation where you do repetitions against an elevated object. Unlike traditional push ups, your body is more upright, which offers some distinct advantages. 

The most notable benefit of the incline push up is that you emphasize the middle and lower portion of your pectorals more effectively. In contrast, you shift the emphasis toward the upper part of your chest by making your body more horizontal.

Another advantage of the incline push up is that you can adjust the difficulty level as you see fit. The more upright your torso is, the easier the exercise becomes. For example, you can start with incline push ups against the kitchen counter if you’re new to the movement. As you build strength, you can do incline push ups against a desk. You can then move down to a chair or gym bench.

How to do an Incline Push Up

1. Stand in front of an elevated object, such as a chair, plyo box, or gym bench. Ensure the object is secure and won’t slide away when you press against it.
2. With your hands shoulder-width apart, place them on the elevated object and extend your body. Your shoulders, hips, knees, and ankles should be in a straight line.
3. Bring your shoulders back and make sure that your elbows are close to your torso and pointing back and slightly to the side.
4. Engage your abs and squeeze your glutes to ensure a stable body position.
5. Take a breath and lower your torso to the elevated object by bending your elbows. 
6. Descend until your chest taps the surface lightly, hold the position for a moment, then push yourself to the starting position. Exhale on your way up.
7. Take another breath and repeat.

What muscles do the incline push ups activate?

The primary muscles involved in incline push ups are the pectorals, which cover the upper front side of the torso. Our mid and lower pecs originate from the sternum and insert into the humerus (upper arm bone). The upper portion of the chest (clavicular head) arises from the clavicle and inserts into the humerus. Together, these muscles adduct, rotate and extend our arms (1). 

Our shoulders (deltoids) also contribute to the movement. The deltoids’ primary function is to keep the shoulder joint stable during push ups, but the anterior head assists the chest in arm extension (2). Similarly, the serratus anterior, a large fan-shaped muscle, plays a vital role in shoulder stability. The muscle originates from the ribs and inserts into the scapula (shoulder blade). One of its primary functions is to bring our shoulders back, such as when doing a pressing exercise at the gym (3).

Triceps brachii is the third muscle group that works during the incline push up. These muscles cover the rear of our upper arms and produce elbow extension (straightening of the arms). The triceps assist our chest and shoulders while lowering ourselves and pushing back to the top position (2). 

Our upper back (lats, rhomboids, infraspinatus), midsection (abs, transverse abdominis, and obliques), and glutes also contribute to incline push ups. These muscles primarily work to keep us stable throughout each set.

Difference between the Inclined Push Ups and the Regular Push Ups 

The incline and regular push ups share many similarities. Both exercises feature identical ranges of motion and train the same muscle groups. But the two movements are also different in some aspects.

Incline push ups differ from regular ones because your torso is at an incline. You have to press a smaller percentage of your weight, making the movement more beginner-friendly. In contrast, regular push ups force you to support more of your weight, making them a more advanced exercise.

Regular push ups are also more difficult to modify because you can’t change the torso angle. The only way to make them more manageable is to support your lower body on your knees. You can wrap a resistance band over your arms and back to make the regular push up more challenging. Alternatively, you can have a friend place a weight plate on you.

Incline push ups are versatile because you can vary your torso angle depending on your current strength. For example, you can start with an almost upright body and gradually reduce the incline as you get stronger.

Variations and Modifications of the Incline Push Ups

1. Close-Stance Incline Push Ups 

The close-stance incline push up is a variation where you bring your hands close to one another. Doing so puts your triceps at a mechanical advantage, forcing them to do most of the work (4). This variation is more challenging because your chest can’t contribute as much, and it’s primarily up to your triceps to produce enough force.

2. Wide-Stance Incline Push Up

The wide-stance push up is the direct opposite of the previous variation we discussed. The goal is to spread your hands wide, allowing you to emphasize and stretch your chest muscles. 

3. One-Arm Incline Push Up

The one-arm incline push up is a fantastic bodyweight exercise you can do to strengthen one side at a time. The variation is useful if you suspect that you might have a muscle imbalance.

Mistakes to Avoid

A common mistake with the incline push up is flaring your elbows. Many trainees position themselves too low against the elevated object, which forces their elbows to point out. Doing so puts your shoulders in a weaker position that can lead to aches or an injury. Fix the mistake by positioning your torso so your lower chest taps the object’s edge when you lower yourself. Your elbows should be close to your body and pointing back.

Another mistake with the incline push up is not training through a full range of motion. Trainees would extend their arms but stop a few inches away from the bottom position, reducing the effectiveness of each repetition. Avoid the mistake by lowering yourself until your chest taps the elevated object. Doing so causes a more significant stretch on your chest and forces you to work harder. Increase the incline if you don’t have the strength for complete push up repetitions.

Similar Exercises to the Incline Push Ups

Decline Bench Press (Dumbbell)

The decline bench press is a chest exercise you do on a decline bench. Putting your torso at such an angle allows you to emphasize the mid and lower chest (5). Plus, using dumbbells adds an extra layer of difficulty due to the greater stability demands. 

Chest Dip

The dip is an effective bodyweight exercise you can do to strengthen your chest. Similar to incline push ups, dips allow you to emphasize the middle and lower chest regions better. Dips are also great because of their fantastic overloading potential. You can start attaching weight plates on yourself once the bodyweight version gets too easy.

Regular Push Up

The regular push up shares many similarities to the incline version. Both movements feature the same range of motion and train the same muscles. But regular push ups are more challenging because you support a more significant percentage of your weight.

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Barbell floor presses are a slightly unorthodox exercise you don’t see in the gym every day. But, despite its lack of popularity compared to the bench press, the floor press is an excellent compound exercise that develops your lockout strength and leads to muscle growth.

As its name suggests, you perform the floor press by lying on the floor and bringing the weight over your torso. One of the most notable floor press benefits is that you cannot use leg drive and must engage your chest, shoulders, and triceps more to complete each repetition.

Another benefit of floor presses is that it develops your triceps and lockout strength, translating to better performance on the regular bench press. Plus, the range of motion is limited because your triceps get in contact with the floor. As a result, you’re in a stronger position, and the risk of a shoulder injury is low.

We recommend including the floor press early in your training and picking a load based on your goals. People primarily interested in hypertrophy should do 8 to 15 reps per set. In contrast, those interested in developing their lockout strength can use heavier loads and do three to six reps per set.

Level of Exercise: Intermediate 

How to do a Barbell Floor Press

1. Set the barbell inside a squat rack or stand at a height where you can reach it from a lying position. As you lie on the floor, you should be able to grab the bar and unrack it without extending your arms completely.
2. Lie on the floor with your forehead directly underneath the bar.
3. Reach up and grab the bar with a double overhand grip. Envelop the bar with your thumbs for an extra secure grip. Use the same width you do for the regular bench press––having your hands slightly more than shoulder-width apart.
4. Straighten your legs, bring your shoulders back to the floor, engage your abs, and squeeze your glutes.
5. Take a breath and unrack the barbell by extending your arms.
6. Bring the bar over your chest.
7. Take another breath and lower the bar slowly until your triceps are in contact with the floor. Going down slowly is crucial because hitting the floor with your arms can lead to a wrist injury.
8. Tap the floor with your arms and press the bar to the top, extending your elbows and doing a full range of motion.
9. Take another breath and repeat.
10. Once finished, bring the barbell back, position it over the safety pins, and rest it carefully.

What muscles does the barbell floor press activate?

The primary muscle group that works during a barbell floor press is the pectoralis major (chest), which covers the upper front side of the torso (1). Our pec muscles originate from several places, including the sternum, and narrow down to a point that inserts into the humerus (upper arm bone). 

The fan-shaped muscle contributes to numerous arm motions and plays a vital role in pressing the bar up and controlling it on the way down. Our pecs don’t receive the same stretch from a floor press due to the limited range of motion, but the exercise develops your lockout strength and leads to muscle growth.

Our triceps are the second major muscle group involved in floor pressing. The triceps make up the rear of our upper arms, and their primary function is elbow extension (straightening of the arm) (2). Our triceps produce a lot of force to assist the chest muscles and become more active as we get to the top of each repetition. Therefore, training through a full range of motion is crucial for activating the triceps and chest muscles.

The deltoids (shoulders) are the third major muscle group in the barbell floor press. Our delts primarily engage to provide stability at the shoulder, and the anterior deltoid head assists the triceps and pectorals in moving the weight. 

Aside from the active muscle groups, our entire midsection flexes isometrically to provide some torso support, allowing us to press off a stable base. Some of the involved muscles include the rectus abdominis and obliques. Similarly, our upper back musculature engages to keep our shoulder blades retracted and assist the midsection for torso support.

Barbell Floor Press Vs. Bench Press

The barbell floor press is identical to classic bench pressing in many ways. Both exercises feature similar movement patterns, come with comparable ranges of motion, and train the same muscle groups. 

A significant difference is that you perform the floor press while lying on the floor with your entire body straight. In contrast, the bench press is about lying on a flat gym bench with your knees bent. The regular bench press allows you to use leg drive to move heavier loads, but you can only rely on upper body musculature during the floor press.

Another difference is that your range of motion is limited during the floor press than on the bench press. When doing a floor press, you can only move the bar down until your triceps reach the floor, limiting the amount you can stretch your pecs.

In contrast, you can move the barbell down slightly more during a bench press, causing a better chest stretch. Still, it’s important to note that lowering the bar too much can cause shoulder issues for some people, an issue that isn’t as likely during a floor press.

The floor press forces you to perform each repetition slowly and with excellent control. You cannot ‘bounce’ the weight off the bottom because that would put significant stress on your elbows and wrists. Instead, you must lower the barbell gradually, pause at the bottom, and press.

Both exercises offer unique benefits and work well, so long as you perform them correctly. The barbell bench press is more of a ‘main’ exercise, especially for people looking to compete in powerlifting down the road. But, the floor press is a fantastic variation you can perform to improve your bench press and change up your training to avoid stagnation.

Barbell Floor Press Variations and Modifications

1. Dumbbell Floor Press

The dumbbell floor press is one of the best floor press variations you can use to strengthen your chest, shoulders, and triceps. Like the bench press, using dumbbells for the floor press is an excellent way to train both sides of your body independently. Additionally, using dumbbells increases stability demands, leading to better core activation.

2. Single-Arm Kettlebell Floor Press

The single-leg kettlebell floor press is a good variation that shares similarities to a dumbbell bench press. Working one side at a time reduces the risk of muscle imbalances, strengthens your core, and improves your stability.

3. Bridge Floor Press

Bridge floor pressing is a slightly unusual variation and one you should perform with a lighter weight. Instead of lying flat on the floor, you must bend your knees and extend your hips, positioning yourself in a bridge position (similar to a glute bridge). Maintain the position as you press weights to emphasize your pectoralis major’s lower and middle regions.

Mistakes to Avoid

Doing Repetitions too Quickly

One of the most common errors with the floor press is performing each repetition too fast. Trainees often do that because they are used to faster repetitions on the regular bench press, so they carry the habit from one great exercise to the next. The problem is that doing reps too quickly causes the back of your upper arms to hit the floor with too much speed, leading to stress on your wrists, forearm bones, and elbows. Instead, you should control the weight well, especially on the way down, gradually place your upper arms on the floor, and pause before moving back up.

Shortening the Range of Motion

The second common error with the floor press is shortening the range of motion. A floor press has a small range of motion compared to other chest movements, and shortening it further isn’t ideal. As a result, trainees either lower the weight too little or fail to straighten their arms at the top. Neither is beneficial because a shorter range of motion prevents you from training your muscles as effectively as possible. Avoid the error by lowering the weight until your triceps are flat against the floor. Follow by pressing the weight until your arms are completely straight.

Not Positioning Yourself Correctly

The third common error people new to the floor press make is not setting themselves up correctly. In most cases, trainees set themselves too far from the bar, forcing themselves to overextend when racking and un-racking. Doing so is dangerous because you must unrack the barbell from a weaker position, increasing the risk of dropping it. In contrast, some people set themselves up too close to the bar, making the squat rack get in the way as you do repetitions. The ideal position for most people is to have the barbell directly over the forehead. You can unrack the barbell with relative ease and perform reps without hitting the rack or stand.

Similar Exercises to the Barbell Floor Press

Bench Press – Wide Grip (Barbell)

The wide-grip bench is one of the best press variations that strengthens your chest, shoulders, and triceps, similar to floor presses. Keeping your hands wider apart causes a more significant stretch on your pectorals, leading to a stronger growth stimulus (3). The full range of motion and movement pattern is similar to the floor press, making the two activities identical and interchangeable.

Push Up (Weighted)

Weighted push-ups are another great exercise that strengthens your chest, shoulders, and triceps. The exercise has a similar range of motion to the floor press and offers good overloading potential. However, a notable difference is that your shoulders are free to move during push-ups, leading to better activation and development of the serratus anterior––the boxer muscle (4).

Chest Press (Machine)

Machine chest presses are an effective assistance movement for the chest and triceps. Like the floor press, chest presses offer a fair amount of control, leading to good muscle activation. A notable benefit of the chest press is that you don’t have to worry about balance and all your effort goes into pressing the weight. You can also increase the resistance as you get stronger and use the chest press to overload your muscles for a long time.

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The wide-grip bench press is an old-school bodybuilding chest exercise, and notable people who’ve performed it include Arnold Schwarzenegger, Lou Ferrigno, and Franco Columbu.

These days, powerlifters and bodybuilders utilize the wide-grip bench press, but for different benefits. Bodybuilders perform the classic exercise with a wider grip to activate their pectorals better, forcing the muscle to grow more effectively. On the other hand, some powerlifters perform the exercise with a wider grip to shorten the range of motion to press more weight and put together a higher total.

As its name suggests, the wide-grip bench press is a variation you perform with your hands wide from one another on the barbell. The hand placement reduces your triceps and deltoid involvement, forcing your chest muscles to pick up the slack (1). Aside from that, having your hands apart from one another causes a more significant chest stretch as the barbell moves down.

The most notable benefit of the wide-grip press is that it increases chest activation. So, if your primary goal is muscle growth, consider the wide-grip bench press. Another benefit of the movement is the shorter range of motion. Having your hands far apart means the barbell is closer to your body at the top position. In contrast, using a narrow grip allows your arms to remain more vertical, bringing the barbell higher and increasing the range of motion.

A drawback of the wide-grip press is that some people experience shoulder discomfort. If that’s the case, narrow your grip by several inches until you find a comfortable position. Another drawback is that you might struggle to retract your shoulder blades, especially if you have limited upper back and shoulder mobility.

We recommend including the bench press as your chest routine’s first or second movement. Start with a moderate load to get familiar with the move and gradually increase the weight until you’re training in the 6 to 10 repetition range.

Level of Exercise: Intermediate

How to do a Wide-Grip Bench Press with a Barbell

1. Set the barbell at a position that allows you to reach up and grab it without extending your arms completely. Your arms should be bent slightly as you lie on the bench and grab the bar.
2. Once you’ve set the barbell, lie on the bench and position yourself so the bar is directly over your forehead.
3. Reach up and grab the bar with an overhand grip. Use your thumbs to envelop the bar for extra support and safety.
4. Start with your hands shoulder-width apart and use a wider grip on each new set.
5. Retract your shoulder blades and dig them into the bench as you take your chest out.
6. Bring your feet back and in toward the bench by flexing your knees. Dig the balls of your feet into the floor and have your heels in the air.
7. Engage your upper body, squeeze your glutes, activate your quadriceps, take a breath, and unrack the barbell by flexing your triceps.
8. Bring the bar over your chest carefully.
9. Take another breath and lower the barbell to the bottom position (lower chest; nipple line) without allowing your elbows to flare.
10. Bring the bar to your chest, tap it lightly and push the bar back to the top position, squeezing your triceps, shoulders, and pectorals. Exhale near the top. 
11. Take another breath and repeat.
12. Once finished, bring the bar back over the safety pins and set it down.

What muscles does the wide-grip bench press activate?

The primary muscle involved in the wide-grip bench press is the pectoralis major, which covers the front upper portion of the torso (1, 2). Our pecs originate from several places, including the sternum, and the large, fan-shaped muscle narrows to a tip that inserts into the humerus (upper arm bone). The pectoralis major engages as we lower the barbell and produce most of the force needed to push the weight away from ourselves.

Our triceps are the second major muscle group that works during a bench press (1). The muscle covers the posterior of our upper arms, and its primary function is elbow extension (straightening the arms) (3). Despite being at a mechanical disadvantage, our triceps work hard to extend our elbows, and their involvement increases the closer we get to the top of the repetition. 

The shoulder muscle group (deltoids) is the third that works during a wide-grip press, and their purpose is two-fold (4). One, our shoulders play a crucial stabilizing role for the shoulder joint. The muscle group flexes isometrically to keep the joint steady as we move the bar up and down. Two, our anterior deltoids assist the chest and triceps with bench pressing the bar (1).

Aside from the above muscle groups, our entire midsection engages to keep us stable. Major muscle groups include the rectus and transverse abdominis, and obliques. Similarly, our back musculature flexes isometrically to keep our shoulder blades retracted. 

Using leg drive (digging your feet into the floor and pressing them forward as you move the bar up) forces your quadriceps to engage. The muscle group makes up the entire front side of your thighs, producing knee extension. Your glutes also play a role in the bench press to stabilize your lower back and hip area.

Proper Form when Doing the Wide-Grip Bench Press

A common question for the wide-grip bench press is how wide the grip should be. There isn’t a single answer here, as your overall size, limb length, and shoulder mobility play a significant role. The best answer we can give you is to start with your flat bench press (slightly more than shoulder-width apart) and widen your grip by an inch on each set. Doing so will help you get used to using a wider grip, and it will help you determine your ideal width. As soon as you start feeling uncomfortable, bring your hands closer together and use this as your width for the bench press.

A vital tip to keep in mind for the wide-grip bench press is to lower the bar to nipple level. Having the bar touch higher on your torso would mean you’re flaring your elbows, putting you at a higher risk of a shoulder injury.

Our third tip is to lower the bar as much as your mobility and flexibility allow. Using a wider grip would mean that your pec muscles stretch more. The feeling should be uncomfortable but not to the point of pain. Lower the bar to your chest, tap it and press the weight to the top. If doing so causes pain in your pectorals or a shoulder, stop a couple of inches above your torso.

Our final tip for the wide-grip bench press is maintaining whole-body rigidity from start to finish. Dig your feet into the floor, squeeze your glutes, flex your midsection, and drive your shoulder blades into the bench. Engaging your whole body would keep you safer and better able to press heavier weights safely.

Wide-Grip Bench Press Variations and Modifications

1. Close-Grip Bench Press

The close-grip barbell bench press is a variation where you bring your hands shoulder-width. Doing so puts your pectorals at a mechanical disadvantage, forcing your triceps to produce more force and press the barbell away from you (1). A narrower grip also lengthens the range of motion because the bar is farther from your torso at the top. We recommend having your hands shoulder-width apart. Anything more narrow could lead to wrist pain.

2. Pause Flat Bench Press

The pause flat bench press is a fantastic variation you can include in your training to improve your strength from the bottom. As you lower the barbell to your chest, hold it there for two to four seconds before pressing it to the top. Doing so prevents you from bouncing the bar off your chest and taking advantage of the stretch reflex. Instead, your pec muscles have to work extra hard to produce the necessary force.

3. Incline Bench Press

The incline bench press is one of the best bench variations for everyone who wants to emphasize the upper region of the chest muscles and develop their shoulders. Having the bench at an angle of 30 to 45 degrees emphasizes the clavicular head, and using a wider grip allows you to stretch the area better (5). As with the flat bench press, have your hands shoulder-width apart and widen your grip until you find the sweet spot

Mistakes to Avoid

Going too Wide

One of the most common errors with the wide-grip bench press is spreading your hands too far. Trainees are often under the impression that wider is better, but that isn’t necessarily the case. Going too wide can put your shoulder muscles in a weaker position, increasing your risk of an injury. Avoid the error by following our recommendations of starting with your hands shoulder-width apart and gradually widening your grip over several sets until you find your perfect width.

Shortening the Range of Motion too Much

Shortening the range of motion is another common error with the wide-grip bench press, typically resulting from lifting too much weight. Trainees would often lower the barbell only halfway down and stop pressing before they’ve extended their elbows. Avoid the mistake by reducing the weight, touching the barbell to your chest muscles, and locking out your elbows at the top of each rep.

Bouncing the Barbell Off Your Chest

Some trainees don’t shorten the range of motion but hinder their progress by bouncing the barbell off the bottom position. Doing so makes each repetition easier and takes some of the tension away from the chest, shoulders, and triceps. Avoid the error by pausing at the bottom, even for a second. 

Similar Exercises to the Wide-Grip Bench Press

Push Up (Weighted)

Weighted push ups are a beneficial exercise for developing your pec muscles, shoulders, triceps, serratus anterior, and midsection. Introducing external weight in the form of a weight plate on your back or a weight vest makes the movement even more beneficial for stronger individuals. Doing so allows you to overload your muscles well, causing significant mechanical tension that leads to growth and further strength gain.

Bench Press (Dumbbell)

The dumbbell bench press is similar to the barbell version in many ways, but it offers some unique benefits. First, using dumbbells allows you to use a slightly longer range of motion, resulting in a more significant contraction and stretch on each repetition. Second, dumbbells force both sides of your body to work independently, reducing the risk of muscle imbalances. Third, dumbbells require more stability, forcing your midsection to work extra hard, leading to better balance. Plus, similar to the barbell bench press, you can alter the bench angle to emphasize different areas of the pecs.

Chest Press (Machine)

Machine chest presses are a simple and practical accessory movement you can include in any push workout. Using a machine makes it easier to remain balanced and put all of your focus and effort into pressing the load and engaging the involved muscles. You can also do high-repetition and ‘burnout’ sets safely because the risk of technique breakdown is much smaller. Unlike a wide-grip bench press, your hands will be shoulder-width apart.

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Plate presses are among the simplest and most effective chest exercises that also develop your shoulder, tricep, and core. The objective is to grab a weight plate and raise it in front of your chest as you would during a front plate raise.

But, instead of lowering it, you have to bring the plate to your chest and press it horizontally. Doing so might seem simple enough, but the movement trains your entire body and pushes several major muscle groups to their limits.

The plate press might seem weird at first glance, but it covers many criteria that make an exercise effective. For one, the movement offers a good range of motion. You bring the plate to your chest, then press it far in front of you by extending your arms. 

Second, the plate press requires significant core involvement for you to remain stable, which is excellent for overall athleticism and injury prevention. Staying balanced is simple enough when the plate is against your chest muscles, but it becomes increasingly difficult as you extend your arms and press the weight away from your center of gravity.

Third, the plate press trains multiple muscle groups and offers a decent overloading potential. You’re not just training your chest but also your triceps, shoulders, serratus anterior, back, and midsection. All of that is possible with minimal equipment, making the movement a great option for home training.

Aside from building muscle effectively and making you more athletic, the plate press makes you more functional. Everyday tasks that involve upper body musculature and rely on good stability become more accessible, making you more independent.

We recommend including the plate press near the middle of your push workouts, possibly even as the last chest exercise. Start with a lighter plate to get used to the proper execution and do over 15 slow and controlled repetitions.

Level of Exercise: Intermediate

How to do a Plate Press

1. Grab a weight plate evenly, extend your arms, and have the bottom supported against your upper thighs. Start with a 10 or 15-lb plate to get a good feel for the movement.
2. Bring your shoulders back and down, engage your abs, squeeze your glutes, and raise the weight plate horizontally and in front of your chest. Keep your elbows extended and have your wrists in a neutral position (facing one another).
3. Have your feet hip-width apart with toes pointing slightly out and heels in contact with the floor. Maintain a slight bend in your knees.
4. Take a breath and bring the weight plate to your chest muscles without flaring your elbow. Draw the plate in until it taps your torso.
5. Press the plate forward and slightly up, squeezing your chest as hard as possible near the top. The plate should end at chest level or slightly higher. Use a moderate tempo and focus on engaging your chest from the moment you start pressing forward.
6. Exhale just as your elbows extend to complete the repetition. Don’t press the weight too forcefully, as doing so can cause instability near the top of the repetition.
7. Take another breath as you bring the plate to your torso again, and repeat.

Download the Hevy app and explore the highly curated library with 400+ exercises, including numerous upper-body push exercises. Each entry has how-to instructions and a demo animation. You can easily add any movement to a workout you’re logging and program multiple variables like the number of sets, the set types, the rest periods, and rep targets.

Muscles Worked During a Plate Press

The primary muscle that works during a plate press is the pectoralis major (the chest). Our pecs are large and thick triangular muscle that originates from several points that insert into the humerus (upper arm bone) (1).

The muscle consists of the clavicular (upper) and sternocostal (middle and lower portion) heads. Our chest muscles become increasingly active as we press the plate away from ourselves, peaking as we extend our elbows. Pushing the weight plate slightly up can increase upper chest activation (2).

Our triceps is the second muscle group involved in the plate press, and it covers the rear of our upper arms, producing elbow extension (straightening of the arm) (3).

Similar to the pecs, our triceps become increasingly active as we press the weight plate away from ourselves. The long tricep head originates from the scapula and crosses the shoulder joint, contributing to stability in the area.

The deltoids are the third of the major muscles worked during a plate press. The muscle’s primary function is to help us raise the plate in front of ourselves and keep it in position for the set duration. Our front deltoids assist the chest and triceps with pressing the weight forward (4).

Our serratus anterior is the fourth muscle group that works during a plate press. Our serratus covers the upper lateral portion of the ribcage, connecting the scapula to the ribcage (5). The muscle group engages and produces shoulder protraction as we press the weight forward.

Aside from these muscles, our entire core works hard to keep us stable. The rectus and transverse abdominis, erector spinae, obliques, glutes, and other muscles flex isometrically, helping us remain rigid. Similarly, the upper back muscles engage and help us support the weight plate during each set.

Proper Form When Preforming the Plate Press

One of the essential tips to keep in mind for a safe and effective plate press is to warm up well before doing the exercise. A combination of low-intensity cardio and dynamic stretching will raise your core body temperature, stabilize your joints, and prepare your muscles for the work you’re about to do. 

Another important tip for avoiding injury with the plate press is to start with a light weight and get a good feel for the movement. You might possess good pressing strength, but the plate press is an exercise unlike any of the traditional activities you’ve done. We recommend starting with a 10 or 15-lb plate, performing 15 or more slow and controlled reps per set.

Our third tip for the plate press is to perform repetitions slowly, squeezing your chest as you press the plate in front of you. Doing so offers two benefits:

First, you can maintain your balance more effectively because there aren’t any jerking motions that can cause you to lose your stability. Second, you can engage the correct muscles more effectively, feeling them work from start to finish on every repetition.

The fourth tip for effective plate pressing is to squeeze your inner chest muscles as hard as possible near the end of each repetition. Doing so might not seem all that important, but it makes a massive difference in how well you feel the exercise and its impact on hypertrophy. You can perform plate pinch presses if you struggle to feel your chest activating. We’ll discuss the variation in the following point.

Our next tip for solid plate pressing is to avoid protracting your shoulders too much. Your shoulders will roll forward as you press the plate, but you should resist the motion as much as you can and instead keep them retracted and depressed (back and down). Doing so is vital for maintaining your shoulder stability and squeezing your chest muscles more effectively.

The final tip relates to proper bracing. Pressing the weight in front of you will create instability and force your core to work hard to keep you upright.

We recommend engaging your abs before lifting the plate before you, even if that means not retracting your shoulder blades as much. This is necessary for maintaining your balance and preventing the plate from pulling you forward.

Variations and Modifications of the Plate Press

1. Plate Pinch Press

A plate pinch press is a variation we briefly mentioned in the previous point. The objective is to grab two or more smaller plates and squeeze them between your palms.

From there, raise the plates in front of your chest and press them away from yourself. Squeezing the plates can be beneficial for chest activation because you must press in and forward. As such, your chest muscles work extra hard to keep the weights in position.

2. Lying Plate Press

The lying plate press is a simple variation if you lack the core strength for the standard exercise. Instead of standing tall and pressing the weight forward, you have to lie on a bench or the floor and press vertically.

Doing so doesn’t work your midsection and upper back as much, but the movement can be as effective for your chest, shoulders, and triceps. The exercise is similar to the bench press, requires minimal equipment to perform, and can isolate your chest more effectively.

3. Standing Dumbbell Press

The standing dumbbell press is the same as a plate press, but you’re using a dumbbell for resistance. You have to position the dumbbell horizontally, grab both ends, and press it away from yourself like you would during a plate press. Using a hexagonal dumbbell might be best.

4. Seated Plate Press

The seated plate press is another beneficial variation of the movement. Instead of standing, you have to sit on a chair or gym bench, raise the weight plate in front of yourself, and press it away repeatedly.

Performing the movement from a seated position can be beneficial for feeling more stable as you work your chest, shoulders, and triceps. Sitting is also helpful for those who struggle to perform reps slowly and without jerking the weight.

Mistakes to Avoid

Not Bracing Well

One of the most common mistakes with the plate press is not bracing your midsection effectively. Doing so makes it nearly impossible to maintain your balance because moving the weight away from your center of gravity creates significant instability.

Avoid the error by engaging your abs before lifting the plate for each set and maintaining that rigid position until you finish the set.

Not Engaging Your Chest Muscles

The second common mistake with the plate press is moving the weight from start to finish without paying attention to muscle activation. Doing so makes each repetition less effective and prevents you from training your chest adequately.

Avoid the error by performing each repetition mindfully, making sure to squeeze your chest muscles as you start pressing the plate away from yourself.

Shortening The Range of Motion

The third error to avoid with a plate press is shortening the range of motion. Trainees often pick more weight than they can handle and move it through a partial range of motion, stopping before extending their arms entirely. Doing so prevents you from training your muscles as effectively, making the movement less beneficial.

Avoid the error by starting with the plate against your torso and extend your arms fully.

Lifting too Much Weight

The fourth common mistake with the plate press is using too much weight, especially as you start learning the exercise.

As discussed above, the plate press is unique because you have to press the weight away from your center of gravity. Lifting too much weight would make it near-impossible to maintain your balance, let alone train the correct muscles.

Avoid the error by starting with 10 to 15 pounds, performing each repetition slowly, and with good body control.

Similar Exercises to the Plate Press

Bench Press (Barbell)

The barbell bench press is one of the most popular and practical gym exercises. Similar to a plate press, the objective is to press a weight away from yourself, strengthening your chest, shoulders, and triceps in the process (6).

But, instead of standing vertically as you do, you lie on a flat gym bench and press a loaded barbell away from your upper body. A great benefit of the bench press is that you can adjust the resistance to fit your strength and increase the load as your capacity improves.

Are you looking for ideas on organizing these and other exercises into effective push workouts? If so, download the Hevy app and explore the routine library (Workout tab > Explore), where you’ll find 25+ complete training plans and individual routines in multiple categories for trainees of all levels. Save any plan or workout you like to use for free.

Push Up (Weighted)

Similar to the plate press, weighted push-ups are an effective exercise that requires only a plate or two to perform. The objective is to assume the push-up position and have someone place a weight plate on your back. Doing so would provide extra resistance, making the exercise more challenging and beneficial for muscle and strength gain.

Pullover (Dumbbell)

Dumbbell pullovers are a simple accessory exercise to strengthen your chest, triceps, shoulders, and lats (latissimus dorsi). The objective is to lie on a flat bench with a dumbbell in your hands.

Position the weight vertically, placing your palms flat against the top plate. Once in position, bring the dumbbell back and behind your head, then pull it over until it hovers over your chest.

Chest Press (Machine)

Machine chest presses are another simple accessory exercise that works your pressing muscles – the chest, shoulders, and triceps. A huge benefit of performing presses on a machine is that you don’t have to worry about stability and can instead focus on contracting your pushing muscles on each repetition.

Plus, the machine offers constant tension for your muscles, which can be beneficial for muscle gain. You can adjust the resistance and increase the load as you get stronger.

Chest Dip

Similar to plate presses, chest dips are a movement that develops your chest, shoulders, and triceps while you’re vertical. Chest dips are also fantastic for your midsection and improve whole-body balance and stability.

The objective is to support yourself on a pair of parallel bars, engage your upper body, take a breath, and dip by bending your arms. Go down until your elbows form a 90-degree angle, and press yourself to the top, exhaling as you do.

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Around the worlds are an unorthodox and overlooked exercise for pec growth. You must lie on a flat bench with a weight in each hand and move them from your hips to behind your head in long arcs. 

The exercise is beneficial because it forces your shoulders and pectorals to work extra hard and develops both muscle groups with light weights. Like a chest fly, around the world isolates the pecs and improves your mind-muscle connection. The result is muscle growth, stability, and improved athleticism.

We recommend including the exercise near the middle of your workouts. Pick a pair of light weights and focus on smooth execution and training through a full range of motion.

Level of Exercise: Intermediate/Advanced

How to do Around the Worlds

1. Lie on a flat bench with a light dumbbell in each hand. 
2. Have the dumbbells over your torso with your elbows slightly bent and palms facing one another.
3. Bring your shoulders back, engage your abs, and slowly move the weights to the sides of your hips as you turn your wrists to point at the ceiling.
4. Take a breath and move the dumbbells to your sides in large arc motions.
5. Move the weights from your hips to behind your head, where you have to pause for a moment.
6. Return the dumbbells to the starting position in the same arc motion to hip level, exhaling near the end of the repetition.
7. Take another breath and move the dumbbells behind your head again.

What muscles do around the worlds activate?

The primary muscle group that works during around the world is the pectoralis major. Our pecs cover the front upper portion of the torso and contribute to many arm motions (1). The muscle group engages as soon as we position the dumbbells to our sides and continue to work as we move the weights up to complete each repetition.

Our deltoids (shoulders) are the second muscle group involved in around the world. Like the pecs, our deltoids play a crucial role in numerous arm motions and assist in moving the dumbbells up and down (2). The muscle group also stabilizes the shoulders.

Apart from the primary muscles, our midsection and upper back engage to provide torso stability. Both areas serve unique roles, allowing us to remain stable and keep our shoulder blades retracted.

Proper Form when Preforming Around the Worlds

The most crucial tip for around the world is picking light dumbbells you can control with ease. You will have to position the dumbbells outside your center of gravity, which can stress your shoulders if the weights get too heavy.

Another tip is to perform the motions smoothly, through a full range of motion, and with reasonable control. Doing the exercise slowly allows you to stay safe and feel the correct muscles working.

Our third tip is to maintain full-body rigidity from start to finish. Pin your shoulder blades into the bench and engage your abs to stay safe and feel strong.

Variations and Modifications of the Around the World

1. Around the World With No Weights

Doing the movement without any weights is beneficial for assessing your shoulder mobility and ensuring that you’re in a good spot to introduce external weights. Perform each repetition slowly and through the full range of motion, taking note of how your shoulders feel.

2. Around the World Half Reps

The second variation is beginner-friendly and suitable for folks with limited mobility. You must move the weights from your hips to the midway point or roughly when the weights align with your shoulders.

Mistakes to Avoid

Using too Much Weight

The most common mistake is using too much weight, which puts you at a higher risk of injury. We recommend starting with 50 to 70 percent of the weight you use for dumbbell flyes.

Bending and Extending Your Elbows

Bending and extending your elbows during different parts of the movement tends to be a common mistake. Avoid the error by maintaining a slight bend in your elbows from start to finish. Doing so will emphasize the correct muscles and prevent you from training the triceps instead.

Similar Exercises to the Around the Worlds

Pullover (Dumbbell)

Dumbbell pullovers are a fantastic movement that strengthens your shoulders, pecs, triceps, and lats. Similar to around the world, all you need is a dumbbell and flat bench to take full advantage of the movement.

Chest Fly (Dumbbell)

The dumbbell fly is an isolation movement for the chest, similar to around the worlds. But, instead of moving the weights to your sides in arc motions, you bring them to the sides and adduct your arms, bringing the weights over your chest.

The post Around The Worlds – Learn Proper Form and Common Mistakes to Avoid appeared first on Hevy - #1 Workout Tracker & Planner Gym Log App.

Weighted push-ups are an effective exercise that strengthens and develops the chest, shoulders, and triceps. The movement is similar to regular push-ups, with the only difference being the external load you place on yourself to induce a more significant overload.

There are several options for the weighted push-up, the most popular being to assume the position and have someone place one or more weight plates on your mid-back. A more practical solution is to put a weighted vest on yourself. Doing so would force you to press more weight, build strength, and develop your muscles.

Working up to a weighted push-up takes time. The simplest option is to improve your performance on the bodyweight exercise by starting with knee push-ups. Over time, you can transition to classic push-ups and diamond push-ups. Decline and plyometric push-ups would be the next step. Once you’re reasonably strong and can do at least 30 reps without breaking a sweat, begin experimenting with additional weight.

Alternatively, focus on traditional push exercises, including the bench press, incline press, chest dip, and overhead press. Combine these exercises with the close-grip press, skullcrushers, and triceps dips to develop your triceps. Focus on making small but consistent strength gains, and you will develop the necessary capacity for weighted push-ups.

We recommend including the weighted push-up early in your workouts, preferably first or second. For example, start your push workout with several sets of weighted push-ups and move on to other exercises like the bench press, fly, lateral raise, and such. You can perform straight sets (using the same extra load from start to finish) or pyramid your way up with each new set. For instance, start with 10 lbs on the first set and gradually work up to 45 or 55 lbs by the fourth or fifth set.

Level of the exercise: Advanced

Benefits of the Weighted Pushup

1. A Fantastic Overloading Potential

Traditional push-ups are a great exercise, but their main drawback is the lack of good overload. Your main option as you get stronger is to do more repetitions, and trainees often work up to 40, 50, even 60 reps per set. Doing so makes for less practical training that takes longer to cause an adequate growth stimulus. Plus, having to do excessively high-rep sets can lead to stress on your joints and connective tissues, increasing your risk of cumulative injuries.

Weighted pushups are fantastic precisely because you can keep adding weight to remain in a specific repetition range (say, between 8 and 15 reps). As a result, you can use the exercise for a long time to build upper body strength, core stability, and muscle mass.

2. Good For Shoulder Health

Though many people see the push-up and the bench press as identical exercises, there is one crucial difference between the two. All push-up variations allow for free scapular movement, which is vital for developing the serratus anterior––the boxer’s muscle. The serratus covers the upper lateral part of the ribcage, produces shoulder protraction, and promotes scapular stability (1).

Performing the push-up (including weighted variations) is beneficial for shoulder health because these movements strengthen the serratus. As a result, our shoulders remain safe, and we are at a lower risk of impingement, especially during overhead pressing.

3. Weighted Pushups Are Practical

Overhead presses, bench presses, flyes, and other similar movements are great, but they come with one drawback:

You need special equipment to do them, which isn’t necessarily alarming if you have regular gym access, but it can be troublesome for folks who have to train at home. Plus, gym crowds can often make it challenging to secure a bench or cable machine.

A fantastic benefit of the weighted push-up is the movement’s practicality. All you need is a bit of free space and a weight plate. Alternatively, investing in a weighted vest can make the experience even more practical, allowing you to adjust the resistance as you see fit.

How to do Weighted Pushups

1. Get down on your knees and hands.
2. Straighten your legs to support your lower body on your toes and have your feet at a hip-width distance. 
3. Position your hands slightly wider than shoulder-level apart and keep your elbows tucked to prevent shoulder issues.
4. Engage your abs to ensure a neutral spine position.
5. Have someone place a weight plate on your mid-back. Alternatively, place the weight on your back before extending your body in the push-up position. The third option is to put a weighted vest on yourself before getting down on the floor.
6. Take a breath and lower yourself by bending your elbows.
7. Go down as much as your strength allows––ideally until your torso is a couple of inches from the floor.
8. Hold the bottom position for a moment and press yourself to the top, extending your elbows, and exhaling.
9. Take another breath and repeat.

What muscle groups do weighted pushups activate?

Weighted push-ups train multiple muscle groups, the primary of which is the pectoralis major, which covers the front upper half of the torso (2, 3). Both pectoral heads insert into the humerus (upper arm bone) and play a role in numerous arm and shoulder motions. In the case of the push-up, the pectorals contact, allowing us to press ourselves away from the floor.

Our deltoids (shoulders) also play a role during weighted push-ups (4). The muscle group provides stability at the shoulder joint, and the front deltoid head assists the pecs on each repetition.

The triceps is another muscle group with an active role during weighted push-ups. Our triceps cover the rear of the upper arms and produce elbow extension, which occurs as we press ourselves off the bottom (2, 5).

Aside from the three major muscles, the serratus anterior contributes to shoulder stability and protraction. The muscle covers the upper lateral region of the ribcage and inserts into the scapula, allowing it to influence our shoulders and upper back (1).

The midsection musculature (abs, transverse abdominis, obliques, erector spinae, and glutes) is static during weighted push-ups. These muscles flex isometrically, providing torso stability and keeping us stable.

The Difference between the Weighted Pushup and Bench Press

At first glance, weighted push-ups and the bench press might seem the same, but there are slight differences that determine each movement’s impact on your upper body.

The most notable difference between weighted push-ups and the bench press is the scapular range of motion. Push-ups allow you to maintain some scapular movement, which can be good for shoulder health and serratus anterior activation. In contrast, bench pressing is about pinning your shoulder blades to the bench to create upper back stability. As such, there is much less scapular activity.

A similarity between the two exercises is the overall movement pattern. The same muscles work, and you’re training through identical ranges of motion (6). Another similarity between the two exercises is the overloading potential. While overloading push-ups might be more challenging, you can increase the resistance level as you get stronger and use the exercise to develop your upper body for many years.

A significant benefit of push-ups is that the movement is safer, and there is no risk of hurting yourself if you fail a repetition. On the other hand, failing to press the weight away from yourself can cause you to get pinned underneath and bruise your chest.

Variations and Modifications of the Weighted Push-Up

1. Weighted Diamond Push-Up

Diamond push-ups are an effective variation where the objective is to have your hands close to one another. Doing so emphasizes your triceps, and the additional resistance leads to a better overload (2).

2. Resistance Band Push-Up

The resistance band push-up is a neat variation you can leverage if you’re looking to switch things up. Instead of using a weight plate or weighted vest, you have to wrap a looped band over your hands and behind your back. Doing so provides you with extra resistance, especially as you reach the top of each push-up repetition.

3. Elevated Weighted Push-Up

The elevated weighted push-up is a variation you perform by elevating your hands and feet on a pair of identical boxes. Instead of using a weight vest or plate, you attach a weight to yourself via a weight belt and have it hang from your midsection.

Mistakes to Avoid

Not Using a Full Range of Motion

A common mistake with weighted push-ups is shortening the range of motion. Many eager trainees rush into weighted push-ups but lack the necessary strength to do complete reps and instead lower themselves halfway down. Doing so defeats the purpose of the movement because you’re making each repetition easier and less effective. Lower yourself until your torso is close to the floor or stick to bodyweight push-ups.

Attempting Weighed Push-Ups too Soon

Another mistake of weighted push-ups is doing the exercise too soon, which is unnecessary because you can use plenty of practical activities to progress. We recommend working up to at least 30 bodyweight reps in a row before introducing any external weight.

Flaring Your Elbows

Flaring your elbows is another mistake to avoid with any kind of push-up. Doing so puts your shoulders in a weaker and more compromised position, increasing the risk of impingement. Avoid the error by keeping your elbows somewhat tucked in and your shoulder blades retracted.

Similar Exercises to the Weighted Push-Up

Bench Press (Dumbbell)

The dumbbell bench press is an effective compound exercise that strengthens the same muscles as a push-up (6). Using dumbbells is beneficial because it allows you to train both sides of your body independently, reducing the risk of side-to-side muscle or strength imbalances.

Chest Dip (Weighted)

Similar to the weighted push-up, weighted dips are a fantastic exercise that strengthens your pectoralis major, triceps, and deltoids. The movement is also beneficial for your core, back, and serratus anterior. Plus, the overloading potential is excellent, and you can use the exercise to build muscle and get stronger for a long time.

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Dumbbell pullovers are an effective but overlooked exercise for chest and lat development, core strength, full-body stability, and shoulder stability. The dumbbell pullover develops your chest through shoulder extension, unlike pressing movements where you push weights away from yourself. 

The objective during a dumbbell pullover is to get in the starting position by lying on a flat bench, supporting weight in both hands, and extending your elbows. From there, bring your upper arms to the sides of your head and the dumbbell behind your head, stretching your lats and chest. Then, use the same muscles to bring your hands over your torso. The dumbbell pullover works great because it trains your upper body through a good range of motion and offers a fantastic overloading potential for growth. 

The dumbbell pullover is also beneficial for your daily life. Dumbbell pullovers develop three large muscles in the upper body (the chest, lats, and deltoids) and increase core stability. As a result, you become more athletic, and tasks that involve your arms become more accessible.

We recommend including the dumbbell pullover near the middle of your training. Pick a moderately-heavy dumbbell and aim for at least 8 to 10 reps per set.

Level of the dumbbell pullover exercise: Intermediate

How to do the Dumbbell Pullover Exercise

1. Grab a light weight, sit on a flat bench, and support the dumbbell on one thigh.
2. Place both hands over the dumbbell and lift it to chest level.
3. Lie back carefully and extend your elbows to position the dumbbell over your chest. 
4. Place your hands flat against the top weight plate with your palms facing the ceiling and the dumbbell vertical. Keep a slight bend in your elbows.
5. Bring your shoulder blades back, have your feet flat on the floor, and squeeze your buttocks to complete the starting position.
6. Take a breath and slowly lower the dumbbell back behind your head without bending your elbows.
7. Go down as much as your mobility allows to increase the range of motion, hold for a moment, and bring your arms to the starting position. Exhale near the top.
8. Take another breath and lower the dumbbell through the same range of motion.

What muscles does the dumbbell pullover activate?

The primary muscle that works during a dumbbell pullover is the chest (pectoralis major). Our pecs control the dumbbell as we bring it back, but their primary job is to assist with shoulder flexion, which occurs as we bring our arms over the torso (1).

Our lat muscles are also involved in the dumbbell pullover. The muscle is the largest in the upper body and covers a significant percentage of the upper and middle back. Our lats are most active as we bring the dumbbell back and assist the pectoral muscles with shoulder flexion. Other back muscles, including the rhomboids, trapezius, and infraspinatus, assist the primary muscles during a dumbbell pullover.

The third of the muscles worked in dumbbell pullovers is the triceps, and the effect is possible because of two things. First, the long head of the triceps originates from the scapula and crosses the shoulder joint, making the muscle contribute to shoulder flexion and stability (2). Second, we have to keep our elbows slightly bent during a dumbbell pullover, leading to constant tension on the triceps.

Our serratus anterior also plays a significant role in dumbbell pullovers. The covers the upper, outer part of the ribcage and assists with scapular protraction during the pullover movement pattern (3).

Proper Form with Preforming the Dumbbell Pullover Exercise

It’s important to note that the dumbbell pullover might not suit everyone. Folks with shoulder pain and excessive upper body tightness should open up their shoulders and thoracic region before attempting the dumbbell pullover. You should be able to extend your arms above your head without arching your lower back excessively because that can put stress on your spine. 

The first tip to an effective dumbbell pullover is to keep your elbows in by having your hands slightly apart from one another. Doing so is important for emphasizing the pectoralis major over other muscle groups. In contrast, you should flare your elbows to emphasize the latissimus dorsi during a pullover exercise.

The second tip you should follow is to keep your elbows slightly bent and avoid moving them during the exercise. Doing so is vital for making the exercise chest and lat-focused instead of having your triceps do most of the work.  Establishing a good mind-muscle connection can also help you build muscle in the right areas.

You should also maintain midsection tightness during the dumbbell pullover. Aside from helping you generate force more effectively, doing so will prevent excessive back arching and spine stress at the bottom position. Engage your abs before each repetition and keep a slight arch as you start moving the dumbbell back.

Dumbbell Pullover Variations and Modifications

1. Lat-Focused Dumbbell Pullover

The lat-focused dumbbell pullover is identical to the one we reviewed, apart from two differences. First, you should flare your elbows more instead of keeping them close to your head. Second, you must keep your lower back and buttocks in the air, only supporting your upper back on the gym bench. Doing the dumbbell pullover that way is beneficial for increasing the range of motion slightly, placing a more significant stretch on the lats, and training your core muscles.

2. Single-Arm Dumbbell Pullover

The single-arm dumbbell pullover is a neat variation you can do to improve muscle activation, lengthen the range of motion, and reinforce proper technique. Though, doing it with one arm at a time might make it challenging to engage your chest. You can also perform an incline dumbbell pullover if you find that it feels better for your shoulders.

3. Cable Machine Pullover

The cable machine pullover is a bit more challenging to pull off because you have to place the bench against a low cable pulley. But, the variation works great because it provides consistent tension, engages your core muscles, and leads to muscle growth.

Mistakes to Avoid

Not Engaging Your Core

Regardless of your upper back and shoulder mobility, you should brace your abs before each set to keep your spine in a more neutral position. Doing so is vital for protecting your back and improving your stability as you perform the dumbbell pullover (4).

Doing The Dumbbell Pullover Despite Poor Mobility

Dumbbell pullovers are a simple exercise, but you need mobility to perform the pattern safely. If you struggle to bring your arms into an overhead position or your back arches excessively during a pullover, work on your thoracic mobility first.

Flaring Your Elbows

The third common mistake with dumbbell pullovers is flaring your elbows, which often results from poor shoulder mobility or having your hands too close to one another. Doing so isn’t necessarily bad, but it shifts the emphasis to your latissimus dorsi and prevents you from engaging the pectorals as effectively.

Similar Exercises to the Dumbbell Pullover

Decline Bench Press (Dumbbell)

The decline bench press with a pair of dumbbells is a fantastic chest exercise that offers many of the same benefits as a dumbbell pullover. Having your torso at a decline is also beneficial for working the lower portion of your chest, which trainees often fail to develop.

Incline Bench Press (Barbell)

Like the previous exercise, incline pressing effectively overloads your chest, forcing growth. Having your torso at an incline of 30 to 45 degrees puts your upper chest (clavicular portion) at a mechanical advantage, priming the area for growth (5). The incline press is one of the best dumbbell pullover alternatives because it trains the chest muscles, improves core strength, and allows you to use a heavier weight. You can also perform the dumbbell version of the movement.

Inverted Rows

Similar to dumbbell pullovers, inverted rows are an excellent exercise for the back muscles (6). The objective is to grab a bar, lean back, keep your feet on the floor, and pull yourself up repeatedly. Having your torso at a horizontal angle makes the exercise more challenging, whereas being more upright reduces the difficulty.

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We often turn to the apparent exercises for chest growth: flat bench, incline press, and flyes. While significant, these movements alone aren’t always enough to stimulate all areas of our pectorals and build them up.

The decline bench press is an overlooked movement that offers more benefits than most people imagine. Decline pressing is a movement where you place a bench in a decline setting and secure your legs in a higher position. In doing so, you press the weight at a unique angle that allows you to emphasize the lower portion of your chest.

Doing the decline press with a pair of dumbbells is even more beneficial. You train through a slightly longer range of motion, and you force both sides of your body to work independently. The overload potential is impressive, you emphasize both pectorals evenly, and you reduce the risk of side-to-side imbalances from occurring.

How to do a Dumbbell Decline Bench Press

1. Adjust the bench at around 30 degrees of decline and grab a pair of moderately-heavy dumbbells.
2. With both dumbbells in your hands and close to your body, carefully get on the bench and secure your legs.
3. As you’re sitting upright with the dumbbells resting atop your thighs, bring your shoulders back, engage your abs, and take a breath.
4. Lower yourself slowly and make sure that your legs are secured and that your shoulders and head are in contact with the bench. Maintain your upper back position as you lie down.
5. Bring both dumbbells to your sides but avoid flaring your elbows out.
6. Take another breath and push both dumbbells up as you engage your chest and triceps.
7. Press up and in until your elbows lockout, and both dumbbells touch lightly.
8. Exhale and slowly bring the dumbbells back to your sides.
9. Take another breath and press up again.

What muscles does dumbbell decline bench activate?

The primary muscle group that works during a dumbbell decline bench press is the chest (pectorals) (1). Our chest muscles cover the front of the upper torso and insert into the humerus (the large upper arm bone). Our pectorals work during arm adduction and extension thanks to their position, origin, and insertion points (2). Decline pressing emphasizes the lower and middle region of our pectorals because of muscle fiber orientation. The fibers in the lower chest move horizontally and up. So, exercises that force our arms to move in the opposite direction (horizontally and down) stimulate that area well.

The dumbbell decline press is also fantastic for the front deltoid head, which assists our chest in arm extension (1). The middle deltoid head also works to some degree but mostly to keep the shoulder joint stable.

Aside from our pectorals and deltoids, the decline bench press involves the triceps (1). As we press the dumbbells up, our triceps contribute significantly, allowing us to extend our arms and finish each repetition. The closer we get to the top position, the more our triceps take over the movement.

The rectus and transverse abdominis, internal and external obliques, and glutes also contribute to the decline press. Collectively referred to as the ‘core,’ these muscles contract isometrically to keep us in a stable position as we press.

Dumbbell Decline Bench Press Tips 

An important tip to follow is to start with a pair of light dumbbells. You might have a lot of experience with the bench press, but the decline version takes time to learn. Focus on proper form and muscle activation by starting with a lightweight.

Be careful not to hit the dumbbells together at the top position. Doing so can lead to instability, worsen your form or force you to stop the set early on. Instead, press the dumbbells up carefully and only tap them at the top. As with any other pressing movement, bring your shoulder blades back and down. Doing so is essential for shoulder stability and proper pectoral activation.

Once you’ve positioned yourself and are ready to start pressing, push the weight directly up so the dumbbells end up over your chest at the top position. A mistake here is to press the dumbbells up and back, which brings them over your head, reduces chest activation, and shifts the emphasis on your shoulders.

Variations and Modifications of the Dumbbell Decline Bench Press

1. Decline Barbell Bench Press

The most popular alternative to the decline dumbbell press is the barbell version. The exercise is identical in many ways because the range of motion is similar, and you train the same muscle groups. Decline barbell pressing is also useful for causing greater mechanical tension in your upper body because you can work with more weight (3).

2. Decline Dumbbell Chest Fly

The chest fly is a great isolation movement for working the pectorals. By doing the exercise on a decline bench, you can emphasize the middle and lower regions better. Plus, declined chest flyes are beneficial for introducing yourself to decline work before learning how to press.

3. Decline Dumbbell Squeeze Press

The dumbbell squeeze press is a neat variation that can result in slightly better pectoral activation. The goal of the movement is to hold the dumbbells with a neutral grip and press them together. Consciously move both dumbbells up and into one another throughout each repetition.

Mistakes to Avoid

The most common mistake related to the decline press is using too much weight. For example, trainees often reason that if they can incline or flat press a certain weight, they should use it for the decline press. As mentioned above, the decline press takes some time to get used to, so start with a lighter weight that lets you practice proper form comfortably.

Another mistake to avoid with the decline press is flaring your elbows out. Doing so is wrong because it puts your shoulders in a weak and compromised position. Plus, flared elbows prevent you from lifting as much weight as possible because the dumbbells are farther from your body. To avoid this weak and compromised position, keep your elbows tucked in throughout each repetition.

You also need to be careful not to round your shoulder while decline bench pressing. Setting yourself up on the decline bench is more difficult and can lead to pressing with a rounded upper back. The issue is, rounded shoulders are more unstable, which can be problematic when you start using heavier dumbbells. Avoid this mistake by bringing your shoulder blades back and digging them into the bench before each set.

Similar Exercises to the Dumbbell Decline Bench Press 

Bench Press (Dumbbell)

Flat and decline dumbbell bench presses are similar because they have the same range of motion and work the same muscles. Both movements also offer the same overloading potential and force both sides of the body to work independently. The primary difference is the torso angle, which allows you to emphasize your lower chest slightly better when decline pressing.

Incline Push Up

Incline push-ups are a fantastic exercise for training your chest even if you don’t have any available equipment. All you need is something sturdy to press off of, such as a chair. 

The incline push-up is similar to decline bench pressing because you emphasize the lower chest on both exercises. Having your angle at an incline allows you to better target the muscle fibers in the lower chest, resulting in more balanced pec development.

Chest Dip

Chest dips are another effective movement for building your pectorals, shoulders, and triceps. Similar to dumbbell decline bench press, your body’s position and angle of pressing allow you to emphasize the lower chest. 

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