Flat Dumbbell Bench Press

Equipment

Gym Equipment Needed

Muscle Group

Chest

Setup

Set a flat bench on a stable surface and choose dumbbells you can press with full control. If you’re going heavy, have a spotter help you get the dumbbells into position. Make sure you have room to lower the dumbbells safely on both sides.

Starting Position

Sit on the bench with dumbbells resting on your thighs. Lie back and use a small knee kick to bring the dumbbells to shoulder level. Plant your feet firmly on the floor. Retract and depress your shoulder blades (down and back) to create a stable upper-back base. Keep your chest up, core braced, and wrists stacked over elbows. Position the dumbbells slightly outside your chest line with elbows angled about 45–70° from your torso

Execution

Inhale and brace. Lower the dumbbells under control toward the mid-chest line, keeping forearms vertical and shoulders stable. Descend until you feel a strong chest stretch without shoulder discomfort. Exhale and press the dumbbells upward, driving them back to a stacked position over your shoulders. Finish with arms straight without slamming the dumbbells together. Lower again under control and repeat for the desired reps.

Tips on doing this exercise

Keep your shoulder blades pinned down and back to protect your shoulders and improve pressing power.

Use a controlled lowering (2–3 seconds) and a smooth press—no bouncing.

Think “drive feet into the floor” to create full-body stability.

Stop at your deepest pain-free range—depth matters, but shoulder comfort matters more.

Progress by adding reps first, then load, while keeping every rep consistent.

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Common Mistakes

Letting shoulders roll forward or losing shoulder blade tension

Flaring elbows straight out, increasing shoulder stress

Bouncing out of the bottom or rushing the descent

Wrists bending back instead of staying stacked

Pressing unevenly or letting dumbbells drift too far forward/back

Feet not planted, causing poor stability and loss of power

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Recommended Ranges

Strength focus: 3–5 sets of 4–8 reps (heavier, longer rest)

Hypertrophy focus: 3–5 sets of 8–12 reps (moderate load, full range)

Accessory/volume: 2–4 sets of 10–15 reps (lighter, controlled)
Rest 90–180 seconds for heavy work; 60–120 seconds for moderate sets.

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