Flat Dumbbell Bench Press

HOW TO DO IT

1. 1Sit on the bench edge with a dumbbell resting vertically on each thigh.
2. 2Lean back while kicking your knees up to drive the weights to chest level.
3. 3Plant your feet firmly and retract your shoulder blades against the bench.
4. 4Press the dumbbells upward until your arms are fully extended.
5. 5Lower the weights slowly until your elbows drop slightly below your torso.
6. 6Repeat for the desired number of repetitions.

COMMON MISTAKES

• Flaring elbows out too wide at the bottom.
• Bouncing the dumbbells off the chest.
• Lifting hips off the bench during heavy reps.
• Failing to retract shoulder blades before pressing.

TIPS

• Drive through your mid-foot to maintain stability.
• Keep your wrists stacked directly over your elbows.
• Squeeze your chest muscles hard at the top of the lift.

SAFETY

• Do not attempt to drop heavy dumbbells directly onto your chest if you fail a rep.
• Maintain a neutral wrist position to avoid joint strain.

DETAILS

Muscles

Chest

Equipment

DumbbellBench

Type

Strength Training

Difficulty

Beginner

Tracked as

Weight & Reps

TECHNIQUE

Base movement

Bench press

Arms

Both

Body position

Lying on the back

Bench angle

Flat