Flat Dumbbell Press
Primary Muscle Group: Pectorals
Secondary Muscle Group: Triceps
Equipment Needed: Dumbbells, Weight Bench
The Benefits of Flat Dumbbell Press
The dumbbell press is a variation of the barbell press and is an exercise used to build the muscles of the chest. Often times, the dumbbell press is recommended after reaching a certain point of strength on the barbell bench press to avoid pec and shoulder injuries. Additionally, the dumbbell bench press provides an ego check in the amount of weight used due to the need to maintain shoulder stability throughout the exercise. The exercise itself can be featured as a main lift in your workouts or an accessory lift to the bench press depending on your goals.
The dumbbell bench press is a mainstay of workout enthusiasts worldwide. It’s a classic move for building a bigger, stronger chest. As such, it’s often placed first in mass-building chest workouts.
Some of the key benefits of the Flat Dumbbell Chest Press are;
Builds bigger pectorals.
Also works the triceps and deltoids, particularly the front heads.
One side can’t compensate for the other, as in the barbell bench press.
If you are looking for other exercises that are the best for building muscle or wanting to lose body fat then you should check our Free Workout Plan or our Workout Plans With Coaching for professionally designed workout plans that have been proven to get results.
The Risks of doing Flat Dumbbell Press
When performing the Flat Dumbbell Bench Press it’s important not to over extend your elbows out at the top of the movement. This will put excessive amounts of pressure on the joint which will lead to an injury over time. Whilst starting out on this exercise it’s recommended that you don’t go too heavy and allow your stabilizing muscle to adapt so you avoid losing control of the dumbbells when they are above your head.
How To Do Flat Dumbbell Press
How To Do the Flat Dumbbell Chest Press
1. Pick up the dumbbells off the floor using a neutral grip (palms facing in). Position the ends of the dumbbells in your hip crease, and sit down on the bench.
2. To get into position, lay back and keep the weights close to your chest. Once you are in position, take a deep breath, and press the dumbbells to lockout at the top.
3. Slowly lower the dumbbells under control as far as comfortably possible (the handles should be about level with your chest).
4. Contract the chest and push the dumbbells back up to the starting position.
5. Repeat for the desired number of repetitions.
For Perfect Technique
Dropping the dumbbells to the side is discouraged unless you are experienced with the technique or using excessively heavy weights.
Ideally you should twist the dumbbells back to neutral (palms facing each other), bring your knees up so the ends of the dumbbells are touching your thighs, then use the weight of the dumbbells to rock back to an upright, seated position.
Don’t allow the dumbbells to collide at the top of each rep - bouncing them together may cause you to lose stability within the shoulder and injure yourself.
Keep your feet flat on the floor and don’t allow the lower body to move during the set.
Once you have mastered the Flat Dumbbell Chest Press you can try alternative exercises that target similar muscle groups such as;
How To Do Machine Fly’s
1. Firstly, adjust the seat height so that the bottom of the handles are about level with your chest when you're sitting on the machine.
2. Select the weight you want to use on the stack.
3. Sit on the machine, grasp the handles and/or place your forearms on the padding. Take the weight off the stack slightly. This is the starting position for the exercise.
4. Keeping your body fixed, slowly bring the forearm pads or handles together. Don't let them touch.
5. Squeeze the chest muscles for a 1-3 seconds and then slowly lower back to the starting position.
How To Do Decline Dumbbell Flys
1. Pick up the dumbbells off the floor using a neutral grip (palms facing in). Position the ends of the dumbbells in your hip crease, and sit down on a decline bench.
2. To get into position, lay back and keep the weights close to your chest. Once you are in position, take a deep breath, then press the dumbbells to lockout at the top.
3. Slightly retract your shoulder blades, unlock your elbows, and slowly lower the dumbbells laterally while maintaining the angle at your elbow.
4. Once the dumbbells reach chest level, reverse the movement by squeezing your pecs together and bringing the dumbbells back to their starting position.
5. Without allowing the dumbbells to touch, start the next repetition, and continue until the set is completed.