The dumbbell bench press exercise will work primarily on developing strength and muscle in the chest area (pectoral muscles), but it is also going to work on the shoulders and triceps. Using dumbbells is slightly different from using a barbell to bench press because the athlete must also stabilize the dumbbells as they lower them and press them upwards. It is vital for this basketball exercise that the player knows the correct form, and it is also recommended that a spotter is used.
This basketball workout video will also go over the close grip dumbbell bench press, which will change the primary muscle being worked to the triceps. The dumbbell bench press movement doesn’t transfer over into a specific basketball movement. Still, it is great for developing upper body strength, which is important for finishing at the basket, rebounding the basketball, being strong with the ball, etc.
Basketball Exercise Overview
Exercise Name: Dumbbell Bench Press Exercise
Equipment Needed: Dumbbells and a flat bench.
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Goals of the Exercise
- Develop strength in the chest, shoulders, and triceps.
- Make sure that the hand and elbow positioning it in the correct spot.
- Lift in a control motion that is not jerky or wobbling all over the place.
- A spotter can grab the wrists or push up on the elbows to help if needed.
- Watch the video to make sure that your hand positioning is correct for regular press or close grip press.
Basketball Exercise Instructions
- Take a dumbbell in each hand, sit on a flat bench, and rest the dumbbells on your knees.
- Now lay back, and as you do, kick the dumbbells up with your knees and hold them at chest level.
- This is the starting position for the exercise.
- Push press the dumbbells straight up from your chest and then lower them back down.
- This completes one repetition.