Chest Exercise Guide
Flat Dumbbell Press
Target Muscle
Chest
Equipment Needed
Barbell & Bench
Difficulty
Beginner
Step-by-Step Execution Instructions for Flat Dumbbell Press
- 1. Setup & Posture: Position yourself securely for Flat Dumbbell Press. Set your upper back firmly and plant feet flat on the floor.
- 2. Core Brace & Alignment: Inhale deeply to brace your core and establish control before beginning Flat Dumbbell Press.
- 3. Eccentric Lowering Phase: Lower the weight smoothly over 2 seconds to stretch the chest fibers while keeping elbows at a 45-degree angle.
- 4. Concentric Press & Lockout: Press through your chest muscles to return to full extension, squeezing upper and mid chest fibers at top.
📹 Video Tutorial & Form Guide
Video demonstration courtesy of ScottHermanFitness.
Video demonstration by ScottHermanFitnessWatch original on YouTube ↗
For Muscle Mass (Hypertrophy)
Perform 3 to 4 sets of 8 to 12 reps with 90 seconds rest between sets.
For Maximum Strength
Perform 4 to 5 sets of 3 to 6 reps with 3 minutes rest between sets.
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Related Exercises & Targeted Workouts
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Targeted Workout Split
Chest Specialization Workout
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Alternative Exercise
Incline Dumbbell Press
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