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Middle chest · Beginner

Flat dumbbell press

Gym3 × 8–12Dumbbells, flat bench

How to do it

  1. Dumbbells at chest level, palms forward
  2. Press up and slightly together
  3. Lower slowly to a deep stretch

Common mistake: Clanging the dumbbells together at the top.

Also works: Triceps, Shoulders

Swap: Push-up

Watch the live demo & log it

More chest exercises

Barbell bench pressIncline dumbbell pressPush-upIncline barbell pressChest dipDecline bench pressCable flyLow-to-high cable flyHigh-to-low cable flyFeet-elevated push-upIncline dumbbell flyPec deck machineFlat dumbbell flyDecline dumbbell pressIncline push-upReverse-grip bench pressDumbbell floor pressWide push-upDumbbell squeeze pressLandmine press

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