Dumbbell Flat Bench Presses


  • This movement is performed on a flat bench. When you are in position, place your feet flat on the ground for balance and to avoid injury to lower back.
  • Grasp a dumbbell in each hand. On a flat bench with each dumbbell at the outside of your chest, elbows facing straight down.
  • Press the weights directly above your chest, bringing the dumbbells together a the top.
  • Hold and contract for 2 seconds, then lower the weights back down to the starting position.


  • Remember to use good form and keep your back from arching.
Primary muscles Pectoralis major
Secondary muscles Triceps Anterior delts