Dumbbell bench press 15-week training plan

Dumbbell bench press is one of my favorite training moves, but in the gym I see many people who are happy with barbells!

Dumbell bench press is more flexible and allows you to train to different angles, which is indispensable for the development of functional muscle strength.

Dumbell bench press and its variations train many supporting muscles, thereby achieving the best stimulation of the development of the chest muscles, improving the training of one-sided (single-limb) and increasing the range of movement of the shoulders.

Dumbell should become one of the main menus for everyone's upper limb training.

Dumbells should become one of the main menus for everyone's upper limb training.

Dumbells should become one of the main menus for everyone's upper limb training.

Dumbells require more balance than barbells or machines. During the entire movement, you must stabilize the dumbbells. Because this movement is closer to imitating the movements of real competitions, the improvement of balance can be transferred to sports performance.

The next is a 15-week dumbbell bench press training plan (including common changes in dumbbell bench presses). Each movement is in three weeks, and then jumps to the next movement, which can give you the best results.

Stage 1: Weeks 1-3

Dumbell bench presses x 3~5 sets (5~8 times)

Flat dumbbell bench press is a replacement movement for typical barbell bench presses.

Stage 2: Week 4~6

Upgraded dumbbell bench presses x 3~5 sets (5~8 times)

This is a combination of over-pushing and flat bench presses. When there is no over-pushing in your training menu, this movement can be performed. This is a very good upper body strength training, and it can also build shoulder stability.

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