Push
Flat Dumbbell Press
What it works
Mainly: Chest, Front delts. Also: Triceps.
Setup
Flat bench, shoulder blades set, dumbbells starting at chest level with the elbows tucked to about 45 degrees.
How it goes
Press up and slightly together, lower under control to a comfortable stretch.
Two things people get wrong
- Letting the dumbbells wander apart at the top.
- Rushing the lowering phase.
If the kit’s busy
Barbell bench press or the chest press machine.
Also written as: Dumbbell Chest Press
In these programmes
These are setup and execution cues, not coaching. If something hurts, stop — and if you're training around an injury or a health condition, get a professional's eyes on it first.