Flat Bench Single Dumbbell Press with Sit Up
Combines a chest press with a sit-up for a compound chest and core challenge
ChestAdvancedStrengthPush
At a glance
| Muscles worked | Primary: Chest and abs |
|---|---|
| Muscle group | Chest |
| Difficulty | Advanced |
| Type | Strength · Push |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~65 kcal |
How to do it
- Step 1: Lie on a flat bench holding a dumbbell with both hands at chest level
- Step 2: Press the dumbbell straight up
- Step 3: As you lower it, sit up using your abs while keeping the dumbbell at chest level
- Step 4: Lower back down onto the bench with control
- Step 5: Repeat the press and sit-up combination for the full set
Equipment
- Dumbbell optional
- Flat bench optional
Coaching tips
Benefits
Combines a chest press with a sit-up for a compound chest and core challenge
Common mistakes
Using momentum to sit up instead of controlling the movement with the abs
Make it harder
Increase the dumbbell weight or slow the sit-up phase
Make it easier
Separate the press and sit-up into two distinct, easier movements
Breathing
Exhale pressing and sitting up, inhale lowering back down
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore chest exercises
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Intermediate · 3 sets × 12-15 each armGeneral 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.