Dumbbell Bench Press-Flat (Push Movement)

Primary Muscles

Chest (Pectorals), Shoulders (Anterior Delts),Triceps, Core

Equipment

Dumbbells, Flat Bench

Level

Beginner, Intermediate

Sets & Reps

2-4 Sets 6-15 Reps

Coaching Cues

- Sit on the bench with dumbbells on your thighs, then lie back with control.
- Start with dumbbells at chest level, elbows slightly below the bench.
- Keep your feet planted and shoulder blades pulled back and down.
- Press the dumbbells up and slightly in, without touching them together.
- Lower with control, keeping wrists stacked over elbows.
- Maintain a slight natural arch in your lower back.
- Keep your forearms vertical throughout the movement.

Common Mistakes

- Letting elbows flare too wide.
- Pressing dumbbells together at the top.
- Losing shoulder blade tension.
- Overarching the lower back.
- Lowering the dumbbells too high toward the shoulders.