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Flat dumbbell bench press

beginnerdumbbellsbenchcompound exercise
Flat dumbbell bench press: start of the movement
1 · start
Flat dumbbell bench press: end of the movement
2 · end
Muscles worked
shoulderschestbicepsforearmsabsabsquadscalvesshoulderschestbicepsforearmsabsabsquadscalvesFRONTshouldersbackbacktricepsforearmsbackgluteshamstringscalvesshouldersbackbacktricepsforearmsbackgluteshamstringscalvesBACK
Primary: chest
Secondary: triceps, shoulders

Correct technique

  1. 1Sit on the end of the bench with the dumbbells on your thighs, lie back and kick them up over your chest with your knees.
  2. 2Shoulder blades together, dumbbells above your shoulders, palms facing your feet.
  3. 3Lower the dumbbells to the sides of your chest until your elbows are slightly below the bench.
  4. 4Press them back up in a slight arc, don't touch them together at the top.
Breathing: Exhale on the effort (lifting, pressing, pulling), inhale as you release.

Common mistakes

  • ✕Going too deep, which pulls the shoulder forward.
  • ✕Clanking the dumbbells at the top and losing tension.

Similar exercises

Barbell bench press
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Incline dumbbell press
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Incline bench press
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Machine chest press
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