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Flat Dumbbell Bench Press

Works Chest, with help from Front Delts, Triceps.

Set up

How to set up for the Flat Dumbbell Bench Press

  • Lie back with dumbbells on your thighs, then kick them up.
  • Small arch, shoulder blades pinched, feet planted.

Do the rep

How to do a Flat Dumbbell Bench Press with good form

  1. Lower to the sides of your chest with wrists stacked over elbows.
  2. Get a full stretch at the bottom.
  3. Press back up over your chest.

Common mistakes

Flat Dumbbell Bench Press form mistakes to avoid

  • Elbows flared wide.
  • Hips lifting off the bench.
  • Wrists bending back under the weight.

Quick cue

Slight arch, wrists stacked, full stretch at the bottom.

Around 34 kg, getting heavy dumbbells into position gets awkward. That's usually the time to move on.

Not sure what weight to start with?

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Equipment busy? Try these

Flat Dumbbell Bench Press alternatives that work the same muscles

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Questions

Flat Dumbbell Bench Press FAQ

What muscles does the Flat Dumbbell Bench Press work?

Mainly your chest, with help from your front delts and triceps.

How many sets and reps of Flat Dumbbell Bench Press should I do?

3 sets of 8–12 reps is a solid start. Once you hit the top of the range on every set with good form, add a little weight or a couple of reps.

What weight should a beginner use for the Flat Dumbbell Bench Press?

Around 10 kg per dumbbell is a sensible first session for most people. Pick a weight you could lift a couple more times at the end of each set, then build up slowly.

Can I do the Flat Dumbbell Bench Press at home?

You'll need a bench. If you don't have one, check the alternatives below for a no-bench option.

Is the Flat Dumbbell Bench Press good for beginners?

Yes, with good form. If you've got sore shoulders, start with one of the gentler alternatives below. Stop if anything hurts.

More for the same muscles

Other chest exercises

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