Exercise Description: Flat Dumbbell Bench Press

Specs: Muscles Worked: Flat dumbbell presses are considered a compound movement because they involve the recruitment of multiple muscle groups. The primary muscle being worked by the flat dumbbell press is the Chest (Pectorals). Secondarily are the Triceps and Shoulders (Deltoids).

Instructions: 1) Sit in an upright position on a flat bench with a DB in each hand. (You may rest each DB on the corresponding thigh.) 2) Start position: Lie onto your back and bring the DB’s to your shoulders. Press the DB’s up directly above the chest with palms facing forward. 3) Lower the DB’s keeping your forearms perpendicular to the floor and your hands aligned at the nipple line. As you lower, rotate your palms inwards so the dumbells face each other at the bottom. 4) Let your upper arms go slightly past parallel to the floor and press the DB’s up to the start position. 5) To end the exercise, place the DB’s on shoulders and return to the seated upright position.