Weights Together Flat Bench Dumbbell Press
Pressing the dumbbells together throughout the movement increases inner chest activation and tricep engagement
ChestIntermediateStrengthPush
At a glance
| Muscles worked | Primary: Inner chest and triceps |
|---|---|
| Muscle group | Chest |
| Difficulty | Intermediate |
| Type | Strength · Push |
| Sets & reps | 4 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 pressed together at chest level
- Step 2: Keep the dumbbells touching as you press them straight up
- Step 3: Squeeze your chest at the top
- Step 4: Lower with control back to chest level, keeping the dumbbells together
- Step 5: Repeat for the full set
Equipment
- Dumbbells optional
- Flat bench optional
Coaching tips
Benefits
Pressing the dumbbells together throughout the movement increases inner chest activation and tricep engagement
Common mistakes
Letting the dumbbells separate instead of keeping them pressed together
Make it harder
Increase the dumbbell weight or add a squeeze pause at the top
Make it easier
Use lighter dumbbells and reduce the range of motion
Breathing
Exhale pressing up, inhale lowering 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
Water Bottle Floor Bench Press
Intermediate · 3 sets × 12-15 repsSeated Alternating Water Bottle Flys
Beginner · 4 sets × 10-12 each sideLow Cable Cross
Intermediate · 3 sets × 12-15 repsAlternating Flat Bench Dumbbell Press
Intermediate · 4 sets × 8-12 each armWide-Grip Dumbbell Press with Leg Lift and Core Engagement
Advanced · 4 sets × 8-10 repsWide Grip Pushup to Diamond Plank
Intermediate · 3 sets × 8-12 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.