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Visual demonstration of the Dumbbell Chest Press Flat exercise

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Intermediate

Difficulty
Intermediate
Movement type
Strength
Primary muscles
Chest
Secondary muscles
Triceps
Equipment
Dumbbells
Exercise guide

Dumbbell Chest Press Flat

4 steps Updated 29/08/2026

Dumbbell Chest Press Flat is a free weights exercise targeting Chest (Pectoralis Major) using Dumbbells.

Step by step

How to perform it

  1. Lie flat on a bench with your feet firmly on the floor. Hold a dumbbell in each hand with your arms fully extended above your chest, palms facing forward.
  2. Lower the dumbbells slowly towards your chest by bending your elbows, keeping your upper arms at a 45-degree angle to your body.
  3. Push the dumbbells back to the starting position by straightening your arms, squeezing your chest at the top of the movement.
  4. Repeat the movement for the desired number of repetitions, maintaining control throughout the exercise.
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Last updated: 29/08/2026

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Dumbbell Chest Press Flat

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