Flat Bench (Dumbbell)

Emphasis

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.

Movement

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.

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