Outer Inner Flat Bench Dumbbell Press
Targets full chest width
ChestIntermediateStrengthPress
At a glance
| Muscles worked | Primary: Chest (outer to inner emphasis) |
|---|---|
| Muscle group | Chest |
| Difficulty | Intermediate |
| Type | Strength · Press |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~50 kcal |
How to do it
- Step 1: Lie on flat bench
- Step 2: Start with dumbbells wide
- Step 3: Lower with emphasis on outer chest
- Step 4: Press up bringing dumbbells closer
- Step 5: Squeeze inner chest
Equipment
- Dumbbells and flat bench optional
Coaching tips
Benefits
Targets full chest width
Common mistakes
Poor control on lowering
Make it harder
Focus on squeeze at top
Make it easier
Standard flat press
Breathing
Exhale pressing
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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.