Flat Dumbbell Bench Press

Starting position

1. Sit on the end of a flat bench with the dumbbells standing upright on your thighs.
2. Lie back, using your knees and arms to bring the dumbbells to your chest as you go.
3. Plant your feet slightly wider than your shoulders, pull your shoulder blades together and press them into the bench. Hips and head stay on the bench for the whole set.
4. Press the dumbbells up over your shoulders, palms facing your feet, the dumbbells nearly touching.

Execution

1. Inhale and slowly lower the dumbbells in a slight arc to the sides of your chest. Elbows travel down at 45–70° to your torso, forearms vertical.
2. Go down until you feel a light stretch in your chest — usually just below chest level.
3. Exhale and press the dumbbells up, bringing them slightly together over your chest.
4. At the top don't bang the dumbbells together or snap your elbows into lockout.

Common mistakes

• Dumbbells drifting apart — the weight is too heavy and the shoulders lose stability.
• Elbows flared to 90° — stress shifts to the shoulder joint.
• Dropping the dumbbells to the floor after the set — an easy way to hurt a shoulder or wrist.
• Hips coming off the bench — the load moves to the lower back.

Beginner tips

• Start light: the first goal is lowering both dumbbells the same way.
• After the set bring the dumbbells back to your chest, pull your knees up and roll up to sitting with the dumbbells on your thighs.
• Move to heavier dumbbells once you finish all sets with 1–2 reps to spare.

Alternatives

• Barbell Bench Press — easier to progress in weight
• Hammer Strength Chest Press — the machine guides the path
• Push-Ups — the same movement with no equipment