How To Do Flat Bench Dumbbell Press Video

Strengthen your chest with dumbbell presses on a flat bench. Learn tips and techniques for working out the chest, back, shoulders, and arms in this weightlifting video.

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Works chest, shoulders & triceps
Pull weights to knees
Keep weights close to chest with palms out
Lower weights & repeat

About this Author

Lance is certified personal trainer through American Fitness Association of America. He graduated from UNC with a biology degree and currently works for a gym. He specializes in weight training, circuit training, endurance training, and teaching people the proper forms for exercise. He enjoys helping others reach their goals.

LANCE BUMGARNER: Right now, I am going to show you the proper way to execute a flat bench dumbbell press using dumbbells. This exercise is going to be geared towards your chest, your shoulders and your triceps with most of the focus on the chest. I have a pair of dumbbells here. Take a seat on the flat bench. Grab your weights, pull them up to your knees, keeping your feet firmly planted on the floor. Next, you are going to lay back on your back, keeping the weights in close to your chest, pressing straight overhead. You want your palms facing out. Lower the weights down and back up. Inhale on the way down; exhale on the way back up. We're using dumbbells here. It requires a lot of stabilization, a lot of focus. We're keeping it nice and smooth, in control at all times. I'm not moving too fast. We are going to avoid all injury at all cost. Return to the starting position after you complete your set. Sit up, return the dumbbells. Just a few things to remember: keeping that weight right even with your chest as you press it out; as you return it back, keeping it slow and in control. That is how you do a dumbbell chest press working your chest, your shoulders and your triceps.

How to Do Flat Bench Dumbbell Press Video

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