Dumbell Flat Bench Press

Dumbell Flat Bench Press

Start & Finish Position

Dumbell Flat Bench Press


You'll often find many bodybuilders selecting dumbbells in preference to a barbell. For all intents and purposes, the Dumbbell Flat Bench Press is the same exercise as any other chest press, but, stabilizing muscles play an even greater role, so don't expect to be lifting the same weight as used performing a Flat Chest Press or Flat Bench Press. Also, you should have a spotter and be mindful of getting the dumbbells in and out of position - follow the key steps below!

Confused about what gym exercises to perform & when? You should consider reviewing the sample Gym Workout Routines.

Key Steps to performing the Dumbbell Flat Bench Press correctly:

For this gym exercise, you require a spotter. You should get used to maneuvering light dumbbells in and of position before attempting a greater weight - do not expect to be able to lift the same weight as you are performing during a Flat Barbell Bench Press! You may find it easier (in order to practice good form) performing the Incline Dumbbell Press before attempting this exercise.

1) Ensure that gym equipment is set up correctly - bench flat and sturdy, light dumbbells selected for warm-up sets etc.

2) Lift both dumbbells from the floor and rest flush on your thighs. Gently sit back on the bench & lift the dumbbells toward your chest whilst leaning back to lay flat on the bench. Back and head should be rested flat on the bench.

4) Turn the dumbbells out to your sides in a pre-stretch position - dumbbells level with your mid-chest, arms forming a right angle. Exhale and press both dumbbells to meet (you may touch dumbbells, but do not crash together & do not lock your elbows out!) in a centrally located point above your mid-chest. NOTE: On working sets, you may wish your spotter to help initiate the first press from a pre-stretch position.

5) Inhale as you lower the dumbbells downward in a reverse fashion. At the bottom of the movement, your arms should form a right angle (ask your spotter to check) & you should feel a slight stretch. Do not twist your hands during the movement to increase stretch!!!

6) Repeat the exercise for the given number of repetitions. Do not lock your elbows out or crash weights at the top of the movement!

7) Warm Up. Warm up with little or no weight, performing 3 to 4 sets of 10 reps or more, in order to lubricate joints and raise local muscle temperature.

8) For your working sets, select an appropriate weight that allows you to achieve your target repetition range in a safe & controlled manner.

Muscle worked during the Dumbbell Flat Bench Press:

Primary Muscles: Pectoralis Major - Mid Sternal Fibres.
Secondary Muscles: Anterior Deltoids, Triceps, Serratus Anterior, Anconeus.
Stabilizing Muscles: Lateral Deltoids, Rectus Addominis, Transversus Abdominis, Forearm Flexors...

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