Flat Dumbbell Bench Press

1. Grasp two dumbbells using an overhead grip while sitting at the edge of the flat bench.
   
   
2. Rest the dumbbells in an upright position on your knees.
   
   
3. Lie on the flat bench, simultaneously bringing the dumbbells to a position where they are held at the sides of your torso at chest level.
   
   
4. Raise the dumbbells to a position of straight arm's length (do not lock your elbows).
   
   
5. You should have the dumbbells held directly over your chest area, in contact with each other, with palms facing forward.
   
   

• Slowly bend the arms and lower the dumbbells until they are at either side of your chest.
  
  
• The dumbbells are lowered to a position where a comfortable stretch is achieved.
  
  
• Then you raise the dumbbells from the sides of your chest to the original starting position.
  
  
• Perform the desired number of repetitions while keeping the movement fluent, slow, and controlled.
  
  

• Cable Crossovers
• Flat Dumbbell Flys
• Parallel Bar Dip