Flat Bench Dumbbell Bench Press

  1. Lie on a bench with your feet on the floor and lower back pressed into the bench. You may need to hold the dumbbells at your hips as you lower onto the bench.
  2. Lift the dumbbells up over your chest, not over your shoulders or head, and hold the dumbbells steady before you attempt the exercise.
  3. Thumbs are in, palms face away.
  4. Slowly lower the dumbbells until they are directly over your shoulders, not outside of the shoulders, nor lower than the shoulders. If you’ve had a shoulder injury, read the tip!
  5. Exhale keeping abdominals tight, and press the dumbbells back up over your chest and slightly together in an “arc”.

Tip: If you have a history of shoulder injuries, you may want to make sure that the elbows do not drop much lower than the shoulders in step 4.

Variation: Once you’ve mastered this, go on to the more challenging Incline Dumbbell Bench Press.

Comments are closed.