Outter Inner Flat Bench Dumbbell Press
Combines a wide outward press with an inward squeeze to hit the chest from two different angles in one rep
ChestIntermediateStrengthPush
At a glance
| Muscles worked | Primary: Chest |
|---|---|
| Muscle group | Chest |
| Difficulty | Intermediate |
| Type | Strength · Push |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~60 kcal |
How to do it
- Step 1: Lie on a flat bench holding a dumbbell in each hand at chest level
- Step 2: Press the dumbbells up and slightly outward
- Step 3: Bring the dumbbells back in toward the midline at the top
- Step 4: Lower with control back to chest level
- Step 5: Repeat the outer-to-inner pressing pattern for the full set
Equipment
- Dumbbells optional
- Flat bench optional
Coaching tips
Benefits
Combines a wide outward press with an inward squeeze to hit the chest from two different angles in one rep
Common mistakes
Locking the elbows out fully on the outward press, putting strain on the shoulder joint
Make it harder
Increase the dumbbell weight or slow the tempo between the outer and inner phases
Make it easier
Reduce the range of motion on the outward press
Breathing
Exhale pressing inward, inhale opening outward
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 3 sets × 10-15 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.