Dumbbells are used here to put more strain on the stabilizing muscles in the shoulder and shoulder blade (scapula). The exercise complements the bench press because both arms have to work independently so the body can’t “cheat” by making one side work harder. The Dumbbell Check Press targets the pectorals, deltoids and triceps, with the rotator cuff, anterior serrated muscle (serratus anterior), rhomboid muscles, trapezius and broad back (latissimus dorsi) having a stabilizing function. the exercise helps with everyday tasks, such as lifting and pushing, and is ideal for those training for contact sports, throwing sports or gymnastics.
How
Sit on the end of a bench and rest the dumbbells on your knees. “Kick” them up to the shoulders and lie with your back on the bench (the kick is not necessary with light weights). Hold the dumbbells on either side of your chest, palms facing your body and elbows bent. Push up and straighten the elbows in a small arcing motion so that the dumbbells are close to each other above the chest. Slowly lower them until you feel a light pull in the shoulder in front of you. Repeat this movement.
Do it well
Arcing motion: Hold the dumbbells more than shoulder-width apart at the bottom and less than shoulder-width above.
Warning
Do not drop the weights from a lying position after the exercise, as your shoulder may dislocate.
Variations
Light
Limit the range of motion and do not lower the weights past the elbows more than 90 degrees if you have suffered from shoulder injuries. The shorter motion places less stress on the shoulder stabilizers, but allows the use of heavy weights.
Heavy
Use an inclined bench instead of a horizontal bench and lift less weight. the pectoral muscles are still well trained, but the other angle also means that the shoulder muscles and triceps have to work harder.
Active muscles
- Voorste deltoideus
- Pectoralis major
- Triceps brachii