Home Exercises Flat Bench Dumbbell Press

Flat Bench Dumbbell Press

Exercise Tips

  • Keep your back flat on the bench

Flat Bench Dumbbell Press

This exercise targets your middle chest and provides a low cardio benefit. It also works your shoulders and triceps.

Muscle Group

Pectoralis Major (Middle Chest), Deltoids (Shoulders), Triceps


2 Days a Week to
3 Days a Week


Flat Bench, Dumbbells

Cardiovascular Benefit


Muscle Group: Pectoralis Major (Middle Chest), Deltoids (Shoulders), Triceps

Equipment: Flat Bench, Dumbbells

Minimum Frequency: 2 Days a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Middle Chest

Starting Position: Lie on the flat bench, face up with your knees bent, feet on the platform. Hold a dumbbell in each hand with an overhand grip. Hold the dummbbells to the sides of your chest so your upper arms are parallel to the floor. Your hands should be directly above your elbows so each arm forms a 90 degree angle.

  1. 1 Exhaling, bring your hands up and towards each other in an explosive manner until your arms all fully extended over your chest and the dumbbells are touching.
  2. 2 Hold for a one count, then inhale and slowly lower your arms back down to starting position.
  3. 3Repeat this exercise until you have completed all repetitions for the set.