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.