Barbell Bench Press
Triceps·Barbell·Beginner·Compound
Exercise guide
Flat Bench Dumbbell Press
The Flat Bench Dumbbell Press targets the chest, shoulders, and triceps while allowing a greater range of motion compared to a barbell press.
Category
Strength
Difficulty
Intermediate
Movement
Compound
Bodyweight
No
How to
How to do the Flat Bench Dumbbell Press
- 01
Lie flat on a bench holding a dumbbell in each hand at chest level.
- 02
Keep your feet flat on the floor and brace your core.
- 03
Press the dumbbells upward until your arms are fully extended.
- 04
Keep your wrists stacked over your elbows.
- 05
Lower the dumbbells slowly to chest level.
- 06
Repeat with controlled movement.
Performance tips
Cues that matter
- Keep your shoulder blades pulled back and down
- Avoid flaring your elbows excessively
- Control the lowering phase to maintain tension
Common questions
Frequently asked
What muscles does the Flat Bench Dumbbell Press work?
The Flat Bench Dumbbell Press primarily targets the Chest. Supporting muscles include Shoulders, Triceps.
Is the Flat Bench Dumbbell Press a compound or isolation exercise?
The Flat Bench Dumbbell Press is a compound exercise, meaning it works multiple muscle groups and joints in a single movement.
What equipment do I need for the Flat Bench Dumbbell Press?
You need the following equipment: Dumbbells.
What difficulty level is the Flat Bench Dumbbell Press?
The Flat Bench Dumbbell Press is rated as intermediate difficulty. Some training experience is helpful for performing this exercise safely.
Related
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