Flat Bench inner chest Dumbbell Press
Adds a dynamic element to the traditional dumbbell chest press, increasing time under tension for the muscles and engaging the core
At a glance
| Muscles worked | Primary: Outer Chest. Secondary: Triceps, Shoulders, Core |
|---|---|
| Muscle group | Chest |
| Difficulty | Intermediate |
| Type | Strength · Push |
| Sets & reps | 4 sets × 20 reps |
| Estimated calories burned | ~110 kcal |
How to do it
- Step 1: Setup — lie on a flat bench, holding a dumbbell in each hand over the chest
- Step 2: Initiation — engage the core, press the dumbbells together and squeeze the shoulders down and away from the ears
- Step 3: Mid-phase — press the dumbbells upwards, extending the arms fully
- Step 4: Return — lower the dumbbells back down to the starting position and repeat with the other leg
- Step 6: Breathing and rhythm reminder — focus on smooth, controlled movements
- Step 7: Safety note — avoid arching the back or using momentum to lift the dumbbells or leg
Equipment
- Dumbbells optional
- Flat Surface optional
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
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 4 sets × 10-12 repsGeneral 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.