Barbell Bench Press
Triceps·Barbell·Beginner·Compound
Dumbbell Flat Bench Press
The Dumbbell Flat Bench Press is a compound upper-body exercise that builds chest strength while also engaging the shoulders and triceps. Using dumbbells allows for a greater range of motion and helps address left-to-right strength imbalances.
Category
Strength
Difficulty
Intermediate
Movement
Compound
Bodyweight
No
Sculpt
How to
How to do the Dumbbell Flat Bench Press
- 01
Lie flat on a bench with a dumbbell in each hand, feet planted firmly on the floor.
- 02
Hold the dumbbells at chest level with palms facing forward or slightly inward.
- 03
Brace your core and keep your shoulders pressed into the bench.
- 04
Press the dumbbells upward until your arms are fully extended.
- 05
Pause briefly at the top while squeezing your chest.
- 06
Lower the dumbbells back down with control until elbows reach chest level.
- 07
Repeat for the desired number of reps.
Performance tips
Cues that matter
- Control the weight throughout the movement.
- Avoid locking out your elbows aggressively at the top.
- Keep your wrists stacked over your elbows for stability.
Common questions
Frequently asked
What muscles does the Dumbbell Flat Bench Press work?
The Dumbbell Flat Bench Press primarily targets the Chest. Supporting muscles include Shoulders, Triceps.
Is the Dumbbell Flat Bench Press a compound or isolation exercise?
The Dumbbell Flat Bench Press is a compound exercise, meaning it works multiple muscle groups and joints in a single movement.
What equipment do I need for the Dumbbell Flat Bench Press?
You need the following equipment: Flat Bench, Dumbbells.
What difficulty level is the Dumbbell Flat Bench Press?
The Dumbbell Flat Bench Press is rated as intermediate difficulty. Some training experience is helpful for performing this exercise safely.
Related
Similar exercises
Barbell Flat Bench Press
Chest·Power Rack·Intermediate·Compound
Barbell Flat Bench Press Close-Grip
Triceps·Flat Bench·Intermediate·Compound
Barbell Incline Bench Press
Triceps·Barbell·Intermediate·Compound
Bodyweight Bench Tricep Dip
Triceps·Bench·Intermediate·Compound
Bodyweight Parallel-Bar Chest Dip
Chest·Intermediate·Compound
