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Flat Bench Dumbbell Press

Adds a dynamic element to the traditional dumbbell chest press, increasing time under tension for the muscles and engaging the core

ChestIntermediateStrengthPush

At a glance

Muscles workedPrimary: Outer Chest. Secondary: Triceps, Shoulders, Core
Muscle groupChest
DifficultyIntermediate
TypeStrength · Push
Sets & reps8 sets × 8 reps
Estimated calories burned~110 kcal

How to do it

  1. Step 1: Setup — sLie on a flat bench, holding a dumbbell in each hand over the chest
  2. Step 2: Initiation — engage the core and squeeze the shoulders down and away from the ears
  3. Step 3: Mid-phase — press the dumbbells upwards, extending the arms fully
  4. Step 4: Return — lower the dumbbells back down to the starting position and repeat with the other leg
  5. Step 6: Breathing and rhythm reminder — focus on smooth, controlled movements
  6. Step 7: Safety note — avoid arching the back or using momentum to lift the dumbbells or leg

Equipment

Coaching tips

Benefits

Adds a dynamic element to the traditional dumbbell chest press, increasing time under tension for the muscles and engaging the core

Common mistakes

Letting the elbows flare out, losing control of the dumbbells

Make it harder

Increase the weight of the dumbbells or add more sets

Make it easier

Use lighter dumbbells or reduce the number of sets

Breathing

Exhale during the press movement, inhale during the return

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More chest exercises

Holding Dips with Olympic Rings

Advanced · 3 sets × 10-30 seconds

Incline Underhand Dumbbell Press for Upper Inner Chest

Intermediate · 3 sets × 8-12 reps

Bodyweight Squeezing Decline Press on Situp Bench

Intermediate · 3 sets × 10-12 reps

Standing Single Arm Chest Fly with Band

Intermediate · 3 sets × 12-15 each arm

Push-Up

Beginner · 3 sets × 8-12 reps

Cable Crossover High-to-Low

Intermediate · 3 sets × 12-15 reps

General fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.