Flat (Supine) Dumbbell Press
Introduction
The supine dumbbell press application provides a combination isolation/power movement which can promote rapid gains in both size and shaping of the pectoral muscles. The tendency with this movement is to attempt to work with too much weight. Trainees would be well-advised to utilize caution when selecting resistance in order to reduce the injury risks associated with the dumbbell press exercise. Remember, the dumbbell application provides an isolation aspect which has as its fundamental base the concept of shaping and contouring the muscle. You don't have to set records on the dumbbell bench in order to gain maximum benefit from the exercise. I have often seen list indicating members of the "300 or 400 pound Bench Press Club" and I have frequently seen sign-up sheets for the local "Bench Press Contest" but I have never seen nor heard of similar attention being paid to dumbbell pressing. The point being made is that the amount of weight an individual might be able to handle on the dumbbell pressing applications is not of major importance. Far more vital is the effect that the dumbbell variation can provide. It is only natural however to strive for gains on the dumbbell pressing movements because there is a certain requirement for the progressive-resistance principle to be applied. It is just not as essential (psychologically and physiologically), to "pack on the plates" with the dumbbell applications. Proper weight selection will provide for a strong safety net against injury potential with this highly-effective, but potentially dangerous movement.
Application of Flat Dumbbell Press with a strictly pronated grip
Application of Flat Dumbbell Press with a Twist
Movement Analysis
Elbows under the Weight
The importance of elbow-position is accentuated even more with the use of dumbbell pressing than it was with the utilization of barbell pressing. Due to the additional ROM capacity attributed to the dumbbell application it is essential that the elbows be positioned under the weight. If the elbows are brought back behind the weight the duress upon the shoulder ligaments is magnified due to the expanded (stretched) position of the ligaments. Any duress upon the ligaments while in a position of high-vulnerability could easily invoke serious injury.
Elbows out Wide for Enhanced Hypertrophy
In addition, the elbows should be positioned out wide to the sides as opposed to being placed at the sides of the body. The wide position of the elbows provides accentuation of the pectoral muscles and alleviates the emphasis that would be exerted upon the anterior deltoids. As well, a wide position of the elbows allows for a wide-to-narrow line of application which encourages the lateral and mid-line hypertrophy of the chest muscles.
Elbows Wide Reduces Injury-Risk
With respect to reduced injury potential, the wide elbow position allows for a safer descent of the weights during the completion of the eccentric contraction phase of the lift. If a close-in elbow position is employed the movement would be performed in a less than desirable position of strength as the elbows are encouraged to undergo flexion during the lowering of the weight. As well, the close-in position leaves little room for error when lowering the weights. Should fatigue set it and control be lost during the descent the trainee becomes highly-vulnerable to being struck in the facial area with the weights.
