Flat Dumbbell Bench Press.

How to do it.

1. Step 01

   Lie on a flat bench, holding a dumbbell in each hand on your thighs.

2. Step 02

   Kick the dumbbells up to shoulder height, palms facing each other.

3. Step 03

   Rotate your wrists so palms face forward, arms extended over your chest.

4. Step 04

   Lower the dumbbells slowly to the sides of your chest, feeling a stretch.

5. Step 05

   Keep your elbows slightly tucked and under control.

6. Step 06

   Press the dumbbells back up to the starting position, squeezing your chest.

Pro cues.

• Maintain a stable core and keep your feet firmly on the ground.

• Allow for a deeper stretch at the bottom compared to barbell presses.

• Avoid letting the dumbbells touch at the top to maintain constant tension.

Questions, answered.

What is the Flat Dumbbell Bench Press?

A compound exercise for chest development, allowing for a greater range of motion and individual arm strength.

What muscles does the Flat Dumbbell Bench Press work?

The Flat Dumbbell Bench Press primarily works your chest. It also recruits your front delts and triceps as secondary movers.

What equipment do I need for the Flat Dumbbell Bench Press?

You need dumbbells and a bench to perform the Flat Dumbbell Bench Press.

How many sets and reps should I do for the Flat Dumbbell Bench Press?

A typical prescription for the Flat Dumbbell Bench Press is 3–5 sets of 5–10 reps. Rest about 90–180 seconds between sets.

Is the Flat Dumbbell Bench Press good for beginners?

The Flat Dumbbell Bench Press is best suited to intermediate lifters. Beginners can do it with light weight and close attention to form before progressing.