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Dumbbell Barrel Chest Press
A dumbbell press variation that combines pressing and flying motions in a wide arc, targeting the outer and upper chest for hypertrophy and strength; offers deep stretch as an alternative to standard flies to reduce shoulder stress.
About Exercise
Equipment
Dumbbells, Incline Bench
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Chest
Secondary Muscles
Abs
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
10/10Upper Chest, Mid Chest
Shoulders
7/10Anterior Delts
Triceps
6/10Abs
3/10Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Set an adjustable bench to 45-60 degrees incline. Sit with dumbbells on thighs, lie back using leg drive to position dumbbells at chest level with neutral grip, retract shoulder blades, and brace core.
- Inhale and lower dumbbells out to sides in a wide arc, keeping elbows at 45-60 degrees and feeling deep chest stretch.
- Pause briefly at bottom when elbows are slightly below shoulders.
- Exhale and press dumbbells up along the same wide arc, squeezing outer chest without letting dumbbells touch.
- Maintain vertical forearms and avoid full elbow lockout.
- Repeat for reps, controlling the descent and ascent.
Coaching Tips
Form Cues
- Hug the barrel
- Elbows at 45 degrees
- Squeeze outer chest
- Shoulders pinned back
- Core braced tight
Breathing
Inhale during the lowering phase and exhale forcefully as you press the weights up, bracing your core throughout.
Tempo
3-1-2
Range of Motion
Lower until a deep stretch in the chest with elbows below shoulders; press up to a wide lockout without dumbbells touching or elbows fully extending.
Safety
Safety Notes
- Start with light weights to master form
- Avoid if acute shoulder pain exists
- Keep wrists neutral to prevent strain
- Do not arch lower back excessively
- Use leg drive for safe setup and finish
Spotting
For heavy sets, have a spotter stand behind to assist on the press if needed; position hands under elbows for support without taking over the lift.
Common Mistakes
- Flaring elbows excessively
- Using momentum to swing weights
- Allowing shoulders to shrug up
- Not achieving full chest stretch
- Dropping weights abruptly
When to Avoid
- Shoulder impingement
- Recent pectoral strain
Flexibility Needed
- Shoulder flexion to 140 degrees
- Thoracic extension for incline
Build Up First
- Master basic dumbbell bench press
- Proper shoulder retraction technique
Also known as
Barrel Chest Press, Wide Dumbbell Press, Hug the Barrel Press
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