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

Frequency

2 Days a Week to
3 Days a Week

Equipment

Flat Bench, Dumbbells

Cardiovascular Benefit

Low

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 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 Hold for a one count, then inhale and slowly lower your arms back down to starting position.
3Repeat this exercise until you have completed all repetitions for the set.

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Flat Bench Dumbbell Press

Exercise Tips

Flat Bench Dumbbell Press

Muscle Group

Frequency

Equipment

Cardiovascular Benefit

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Exercises by Muscle Group