Bodybuilders of all stripes love working with dumbbells — and for good reason. If you’re four-time Mr. Olympia Jay Cutler, exercises like the dumbbell bench press stay in the rotation year-round.
- “The dumbbell bench press is a staple in my chest workouts,” Cutler says.
If you want to follow in Cutler’s footsteps, you need to know how to perform and perfect the dumbbell bench press. Let’s take a closer look at Cutler’s top tips for the dumbbell bench press.
Jay Cutler’s Dumbbell Bench Press Tips
Cutler, now 51, has managed to stay healthy and active long after retiring from competitive bodybuilding by making smart decisions in the weight room. “The dumbbell bench press is one of the best exercises I did throughout my career,” Cutler said on Oct. 15, 2024.
There’s science to back this up.
- One study from 2023 observed “significantly greater” pectoralis major, or chest, activation from the dumbbell bench press compared to its barbell-based cousin. (1)
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The dumbbell bench press isn’t a bodybuilder-only exercise. Physique pros like Cutler need to squeeze every morsel of muscle-building potential they can out of their chest exercises, though. Let’s run through some of Cutler’s specific dumbbell bench press cues:
- Rep Range: Cutler kept the majority of his working sets in the eight-to-12 rep range, though he would periodically incorporate heavier sets of six or lighter sets of 15.
- Foot Position: “I know some people like to put their feet up on the bench,” Cutler said. “We’re looking for a stable base here.” Keep your feet planted flat on the floor.
- Torso Position: Cutler recommended keeping your “shoulders back and chest high” while performing the dumbbell bench press.
- Muscle Activation: Avoid actively pressing with your shoulders and triceps. Cutler stressed the importance of maintaining a robust mind-muscle connection with your pecs.
- Pressing Path: Cutler cautioned against pushing the dumbbells together at the top of each repetition such that they touch; doing so does not further engage the chest muscles.
How To Do the Dumbbell Bench Press Like a Pro
When it comes to bench press variations, the dumbbell bench press is pretty straightforward. As a bonus, it’s also accessible — you can find a flat bench and dumbbells in basically any gym on Earth.
To maximize your muscular potential, however, you need to have the sort of technique that would make Cutler blush. Follow this tutorial to get locked in:
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- Sit on the end of a weight bench with a pair of dumbbells resting on both of your kneecaps.
- Inhale, brace your core, and kick off the ground with your feet, rocking backward onto the bench whilst bringing the dumbbells to arm’s length directly over your shoulders.
- Arch your back and plant your feet firmly on the ground.
- Break at the elbows and slowly lower the dumbbells down and out to the sides of your torso, right around your nipple line.
- Press the weights up and inward to the starting position.
Coach’s Tip: Tuck or flare your elbows as much as is comfortable when lowering the weights, but make sure you keep your forearms directly underneath your wrists, pointing downward.
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References
- Farias, Déborah & Willardson, Jeffrey & Paz, Gabriel & Bezerra, Ewertton & Miranda, Humberto. (2016). Maximal Strength Performance and Muscle Activation for the Bench Press and Triceps Extension Exercises Adopting Dumbbell, Barbell, and Machine Modalities Over Multiple Sets. The Journal of Strength and Conditioning Research. 31. 10.1519/JSC.0000000000001651.
Featured Image: @jaycutler / Instagram
