Dumbbell Flat Bench Press

About the Dumbbell Flat Bench Press

Type: Compound
Level: Beginner
Muscle Groups: Chest, Shoulder, Triceps
Equipment: Dumbbell


Video: How To Do Dumbbell Flat Bench Press


Dumbbell Flat Bench Press Instructions

1. Hold the dumbbells in a neutral grip, with the palms facing inwards.

2. Sit down on the bench with the ends resting on your hips.

3. Lie back with the dumbbells held close to your chest, and take a deep breath.

4. Press the weights so the dumbbells lock out at the top.

5. Gradually bring them down in a controlled manner as low as you can comfortably. The handles should be level with your chest.

6. Work your chest muscles and push the weights back to the starting position.

7. Repeat for the number of reps desired.


How To: Dumbbell Flat Bench Press

Dumbbell Flat Bench Press


Precautions and Tips for Dumbbell Flat Bench Press

DON’T drop the dumbbells to the side, as the weights might cause accidental injury.

Hold tension through your pectoral muscles by avoiding locking out your elbows fully.

Keep the dumbbells tilted at a 45 degree angle while doing the Dumbbell Flat Bench Press so that your elbows are in the right position.

Don’t bump the dumbbells together at the top of each rep, as you’ll lose stability and drop them.

Squeeze the dumbbells tightly to avoid “irradiation”, producing more shoulder stability.

Hold your shoulders pinched together so that they remain in a safe position during a Dumbbell Flat Bench Press.

A trick that works wonders is to imagine that you’re pushing yourself away from the dumbbells than lifting them away from you!

If you experience shoulder pain, make sure the shoulder blades are retracted and hold your shoulder girdle muscles packed.

Sustain some tension in your abs without letting your lower back arch.

Your feet should be flat on the ground and your lower body shouldn’t move during the Dumbbell Flat Bench Press

Dumbbell Flat Bench Press

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