Flat Dumbbell Benchpress

The Flat Dumbbell Bench Press is a great alternative to the flat barbell bench press.

If you have narrow shoulders, long arms and have problems performing the flat barbell bench press, then performing the flat dumbbell bench press can overcome those issues.

What makes this exercise effective is that you get a greater range of motion, involve more of the stabilising muscles in the back and shoulders and have activation of the muscle fibres of the chest.

Flat Dumbbell Benchpress

Another great aspect of the flat dumbbell bench press is safety, you do not need a spotter, and you can simply drop the dumbbells if you run any trouble.

Benefits of the Flat Dumbbell Bench Press

There are many benefits to doing the flat barbell bench press.  These are health related benefits and performance related benefits.

Health Related Benefits:

  • Exercise more than one group of muscles at a time.
  • Strengthens the muscles, bones, ligaments and tendons.
  • Develop more lean muscle tissue that can burn excess calories.
  • Strengthens the supporting muscles in the back and ribs such as rear shoulders, and serratus anterior.

Performance Related Benefits:

  • Strengthens the chest, shoulder and triceps muscles.
  • Assists in physical activities and sports that require pushing power such as football.
  • Makes the upper body more resistant to injuries in full contact sports.

How to Perform the Flat Dumbbell Bench Press

  • Grab a dumbbell in each hand, sit on the bench with dumbbells in each hand rest on top of your thighs.
  • Use the knees and core to kick the body to lie on the bench.
  • Position the dumbbells to sides of your chest.
  • Grip the dumbbells tight.
  • Engage your core, retract your shoulders blades, pull your shoulders down and back.
  • Pack the shoulder joint into the shoulder socket.
  • Breathe in through the nose.
  • Explode from the side of the chest, extend the arms and breathe out through the mouth.
  • On the extension phase, move the arms in a slight arc, so that the dumbbells move towards each other.
  • At the top of the extension phase maintain a slight bend in the elbows to maintain tension on the chest.
  • Breathe in through the nose.
  • Begin to lower the dumbbells back to the sides of the chest again, imagine you are pulling the dumbbells towards the side of your chest.

Flat Dumbbell Bench Press Dos

  • Keep your body compact and tense as one unit.
  • Pack the shoulder joint into the shoulder socket.
  • Maintain tension on the chest at all times.
  • Use the correct breathing patterns.

Flat Dumbbell Bench Press Don’ts

  • Allowing the body to remain slack.
  • Full straightening out of the elbows at full extension.
  • Not using a full range of motion.
  • Using momentum.
  • Bouncing out of the bottom of the movement.
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