Flat Bench (Dumbbell)

decline bench press


The primary muscles stressed in this movement are the chest muscles (pectorals). The secondary muscles stressed are the shoulders and triceps.

Starting Position

Grab a dumbbell in each hand and carefully lay on a flat bench with your arms extended straight up toward the ceiling (dumbbells two inches apart). Push your chest up and squeeze your shoulder blades together. This will help to isolate all three sections of the muscles in the chest.

decline bench press


Take two to three seconds to lower the dumbbells until your elbows are at 90 degrees with the dumbbells outside your best. Keep your forearms straight up and down and your elbows out to the side. Press the dumbbells straight up to the starting position (two inches apart). Contract your chest muscles hard during the movement.

Training Tips

  • When pressing the dumbbells up to the starting position do not overextend your shoulders and raise them off the bench. This will help isolate the chest muscles.
  • Keep your feet flat on the floor to help balance your body.

Warning Tips

  • Do not overextend your shoulders when pressing the dumbbells up. Failure to do so can result in serious injury to your shoulders.
  • Do not excessively arch your back or raise your hips off the bench. Failure to do so can result in serious injury to your back.
  • Do not lower the dumbbells any faster than two to three seconds. You must stay in control at all times. The faster you perform this movement, the less control you will have, which in turn will increase your risk of injury.
  • Do not lock out your elbows after you have raise the dumbbells. Failure to do so can result in serious injury.

Dumbbell Rack


GUEST AUTHORED BY Robert Bovee Certified Master PPT, RTS, ETS, FTS



Guest authors offer experience and educational insights based on their specific area of expertise. These authors are contributing writers for the NFPT blog because they have valuable information to share with NFPT-CPTs and the fitness community at-large. If you are interested in contributing to the NFPT blog as a guest, please send us a note expressing your interest and tell us how you can contribute valuable insights to our readers. We look forward to hearing from you! Send to [email protected]
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