Jay Cutler’s Dumbbell Bench Press Technique
Benefits of the Dumbbell Bench Press
The dumbbell bench press will put pressure on your pectoral muscles and anterior deltoids, and you will also tax the triceps in the process, helping you to develop a strong and sizeable upper body. While the barbell bench press is also great for building your chest, the dumbbell variation requires even more work to stabilize the weight, meaning more unilateral movements, more range of motion, thus attacking the muscles from different angles.
Jay Cutler: How To Crush the Dumbbell Bench Press
"What I try to focus on is 8-12 repetitions on everything that I do," shares one of the best bodybuilders in history. While this icon may have deviated from the plan at odd times to crank out different rep schemes such as 6’s or even 15 reps, he says that for the majority of the time he would stay in that accepted hypertrophy range of 8-12. Whether or not you put your feet on the bench is up to you, and Cutler says that sometimes he does this also, but for the current demonstration he places his feet firmly on the floor.
"The main thing is, just keep the shoulders back, keep the chest high," says Cutler of the lifting motion.
Jay Cutler’s Top Mistakes To Avoid
"Okay, so our focus is mainly contracting the chest," says the big man. "Now, I see so many people just use their shoulders or their triceps to press this. Remember it’s not (just) about the weight, it’s also about the contraction."
Cutler shares that the best way to crank out your reps here is to stay with a steady motion. "We do not come up and touch the dumbbells," he explains, meaning that the two weights are not supposed to clink together as both arms reach the top of the lift. "We press it, almost like it’s a barbell, but we’re really focusing on that contraction at the same time."
Conclusion
The dumbbell bench press is an effective exercise for building a strong and sizeable upper body, and incorporating it into your routine can help you achieve the physique you desire. By following the tips provided by Jay Cutler, you can optimize your performance and get the most out of this exercise.
Frequently Asked Questions
- What is the best rep range for the dumbbell bench press?
The ideal rep range for the dumbbell bench press is 8-12. - Can I use my feet on the bench?
Yes, you can use your feet on the bench, but for the demonstration, Jay Cutler uses his feet firmly on the floor. - How should I perform the lifting motion?
Keep your shoulders back and your chest high, and lift the dumbbells in a steady motion, avoiding the weights to clink together. - What are the main muscles being targeted?
The pectoral muscles and anterior deltoids are the main muscles being targeted during the dumbbell bench press.