Exercise library · Chest
Flat Dumbbell Press.
Greater range of motion and unilateral balance versus a barbell.
Also known as: DB Flat Press, Dumbbell Bench Press, Flat DB Press, DB Press
IntermediateDumbbells
The numbers
Sets
3–5
Reps
6–10
Rest
60–120 s
The play-by-play
How to do it.
- Step 01
Kick dumbbells to starting position above chest
- Step 02
Set shoulders down and back, feet planted
- Step 03
Lower dumbbells at ~45° elbow angle
- Step 04
Get a light chest stretch at the bottom
- Step 05
Press up bringing bells toward midline
- Step 06
Repeat while maintaining neutral wrists
What separates good from great
Pro cues.
Avoid clanking bells together
Keep elbows slightly in front of the torso
Use a spotter for heavy sets
Common questions
Questions, answered.
- What is the Flat Dumbbell Press?
- Greater range of motion and unilateral balance versus a barbell.
- What muscles does the Flat Dumbbell Press work?
- The Flat Dumbbell Press primarily works your chest. It also recruits your triceps and front delts as secondary movers.
- What equipment do I need for the Flat Dumbbell Press?
- You need dumbbells to perform the Flat Dumbbell Press.
- How many sets and reps should I do for the Flat Dumbbell Press?
- A typical prescription for the Flat Dumbbell Press is 3–5 sets of 6–10 reps. Rest about 60–120 seconds between sets.
- Is the Flat Dumbbell Press good for beginners?
- The Flat Dumbbell Press is best suited to intermediate lifters. Beginners can do it with light weight and close attention to form before progressing.
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