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Flat Dumbbell Press

The flat-bench version for overall chest mass.

💪 Chest💪 Front delts💪 Triceps🏋️ dumbbells🏋️ bench
Flat Dumbbell Press — start positionFlat Dumbbell Press — end position
Start ↔ end position
Photos: free-exercise-db (public domain)

Step by step

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Setup

Sit on the end of the bench with dumbbells on your thighs.

Show all steps
  1. Setup: Sit on the end of the bench with dumbbells on your thighs.
  2. Setup: Lie back, bring them up over your chest.
  3. Setup: Feet flat (or on the bench if your back arches).
  4. Lower the dumbbells to the sides of your chest, elbows at 45°.
  5. Pause for a moment just above the chest.
  6. Press back up in a slight arc.
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Watch a video demo
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Tempo coach

Lower 3sPause 1sPress 1s
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Follow the ball. It moves at the right speed for each part of the rep and tells you when to breathe. Try a few reps with no weight first.

Pre-set checklist

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🛡️ Back safety

  • •Feet on the bench is a simple fix if your back complains.

✗ Common mistakes

  • ✗Too much arch
  • ✗Half reps

Swap options

Dumbbell Floor PressBack-safe

Pressing from the floor — your back is fully supported and the range is shoulder-friendly.

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