Why it matters
Lets each arm work independently and makes left-to-right strength differences easier to notice.
Flat Dumbbell Bench Press
Dumbbell Bench Press Flat
Target muscles
Chest
The pectoralis major brings the arm across the body and drives horizontal pressing movements.
Triceps
The triceps extend the elbow and support every chest and shoulder pressing movement.
Execution cues
- Retract the shoulder blades
- Move both dumbbells on a stable path
- Do not crash the dumbbells together
Common mistake
Lowering deeper than your shoulder can control comfortably.
Training prescription
- Equipment
- Dumbbells
- Sets
- 3
- Range
- 8–12
- RIR
- 2
Start with about two reps in reserve and increase gradually after two successful sessions with the same quality.