Dumbbell Press - Flat Bench

Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght

Beginner Chest Triceps Strength Dumbbell Flat Bench Push Compound Gym

Purpose: This exercise increases strength and strength speed, and produces greater functional strength for pressing movements.

Benefits: Dumbbells do not limit your movement as much as a barbell does and thus makes greater demands on the stabilizing muscles.

Lie on a supine (flat) bench. Grab a dumbbell in each hand with the palms facing up. Your elbows should be out to the side of your body and the dumbbells should be almost tucked into your armpits. This is your starting position. Straighten your elbows while moving the dumbbells closer to the centre of your body so that they are almost touching. Exhale during this movement. At the top of the movement, squeeze your pecs and hunch your shoulders forward. This latter movement will work the Pecs Minor. Slowly lower dumbbells back to the starting position. Inhale during this movement. Repeat for the recommended number of repetitions.

The chest is composed of the Pectoralis Major and the Pectoralis Minor. The Pec Major attaches to the upper arm and pulls the upper arm across the chest. The Pec Minor lies mostly underneath the Pec Major and draws the shoulder blade down and forward.