Double Dumbbell Seesaw Bench Press

Instructions for proper form

Lie supine on a flat bench, feet flat on the floor. Hold a dumbbell in each hand with a pronated grip, arms extended above your chest. As you lower one dumbbell towards your chest, keep your elbow at about a 45-degree angle. Your other arm should be held in a still position above your chest. Push the lowered dumbbell back up to the starting position while simultaneously lowering the other dumbbell. Maintain a controlled movement throughout, keeping your core engaged.

Common mistakes to avoid

Avoid arching your back excessively during the press. Do not let your elbows flare out too wide; keep them at about a 45-degree angle to protect your shoulders. Control the weight; do not let it drop quickly towards your chest, as this can lead to injury.

Benefits

Specific benefits of the exercise

Enhances chest development through alternating pressing, which helps to recruit stabilizing muscles, and improves muscle coordination and balance between both sides of the chest.

Expected results and timeframe

With consistent practice, individuals can expect visible improvements in chest strength and size within 4-6 weeks, along with enhanced stability and symmetry in the upper body..

Who this exercise is best for

This exercise is ideal for beginners looking to build chest strength, individuals recovering from various shoulder injuries who can manage their range of motion, and those wanting to improve muscular coordination.

Scientific studies supporting its effectiveness

Studies have shown that alternating dumbbell movements, like the seesaw press, are highly effective in activating the pectoralis major and helping in overall muscle balance development, which can be beneficial for functional fitness and hypertrophy.

Variations

Beginner modifications

Beginners can start with lighter dumbbells or perform the exercise with their feet elevated on the bench to engage the core better. Alternatively, they can try the seesaw press while seated for added stability.

Advanced progressions

Advanced lifters can perform this exercise with heavier weights, add pauses at the bottom of each repetition for increased time under tension, or incorporate a rotational element to further engage the shoulder stabilizers.

Integrations

Complementary exercises

Complement this exercise with exercises such as push-ups, tricep dips, and dumbbell flys to create a robust chest workout.

Super set recommendations

Consider supersetting this exercise with dumbbell rows to enhance upper body strength and improve muscle balance between the chest and back.

Sample workout routines

Sample routine: 1) Warm-up: Dynamic stretches (5-10 mins). 2) Double Dumbbell Seesaw Bench Press: 3 sets of 8-12 reps. 3) Push-ups: 3 sets of 10-15 reps. 4) Dumbbell Rows: 3 sets of 10-12 reps. 5) Dumbbell Flyes: 3 sets of 10-12 reps. 6) Cool down: Stretching (5-10 mins).

Exercise combinations

Combine with other upper body exercises like the overhead dumbbell press and lateral raises to create a balanced upper body workout routine.

Best time to do this exercise in your workout

Incorporate this exercise during the upper body section of your workout routine, ideally at the beginning when your muscles are fresh for optimal performance.