Flat Dumbbell Press

Main muscles worked: Chest, front delts, triceps

How to perform this exercise?

  • Grab a pair of dumbbells, sit down on the bench and place them on your thighs.
  • Lie down on the bench while bringing the dumbbells with you to the top position
  • Retract your shoulderblades and place your feet on the ground
  • Lower the dumbbells until they’re parallel to your chest, then press them up again

Note: Elbows should be at a 45-60 degree angle. If your shoulders hurt during this exercise, it might be because you point your elbows directly out to the sides in a 90 degree angle.