Setup
Perform the Flat Dumbbell Bench Press with the Dumbbells of appropriate weight and a Flat bench
Starting Position
Lie flat on a bench with a dumbbell in each hand, held directly above your chest
Execution
- Lie flat on a bench with a dumbbell in each hand, held directly above your chest.
- Maintain a slight bend in your elbows and a neutral grip.
- Lower the dumbbells down towards the sides of your chest in a controlled manner, keeping your elbows at a 45-degree angle.
- Pause briefly at the bottom of the movement, then push the dumbbells back up to the starting position, fully extending your arms.
- Repeat the exercise for the recommended number of repetitions.
Tips on doing this exercise
Maximize the effectiveness of your Flat Dumbbell Bench Press with these tips:
- Maintain proper form and control throughout the exercise.
- Focus on squeezing your chest muscles as you push the dumbbells upward.
- Use a weight that challenges you while allowing for proper form and range of motion.
Common Mistakes
Ensure safe and effective execution of the Flat Dumbbell Bench Press by avoiding these common mistakes:
- Bouncing the dumbbells off your chest; maintain control and perform a controlled descent and ascent.
- Arching your back excessively; maintain a slight natural arch while keeping your lower back in contact with the bench.
- Using a weight that is too heavy, compromising your form and risking injury.
Recommended Ranges
- Hypertrophy (Muscle Growth): Aim for 8-12 repetitions per set, 3-4 sets.
- Strength Development: Aim for 4-6 repetitions per set, 3-4 sets.
