Perform the Flat Dumbbell Bench Press with the Dumbbells of appropriate weight and a Flat bench
Lie flat on a bench with a dumbbell in each hand, held directly above your chest
- 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.
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.
- 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.