How to Do Dumbbell Chest Press Flat

Dumbbell Chest Press Flat is a chest exercise using dumbbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Chest

Equipment

Dumbbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Dumbbell Chest Press Flat

  1. 01Sit on the edge of a flat bench and rest the dumbbells on your thighs before rolling back to a supine position.
  2. 02Press the dumbbells directly over the chest with palms facing away and feet planted firmly on the gym floor.
  3. 03Lower the weights toward the outer chest by bending the elbows to a 45-degree angle relative to the torso.
  4. 04Drive the dumbbells back to the starting position by contracting the pectorals and extending the elbows.
  5. 05Exhale forcefully as the weights reach the peak of the movement.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Chest Press Flat

Primary Stabiliser Inactive

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Primary movers

  • Chest Pushes the arms forward and across the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Retract the shoulder blades into the bench before the first rep to create a stable platform and protect the rotator cuff.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Chest Press Flat questions

What muscles does Dumbbell Chest Press Flat work?

Dumbbell Chest Press Flat is catalogued as a chest exercise in A90 Training Club, with the chest as its primary muscle group.

How do you do Dumbbell Chest Press Flat correctly?

Sit on the edge of a flat bench and rest the dumbbells on your thighs before rolling back to a supine position. Press the dumbbells directly over the chest with palms facing away and feet planted firmly on the gym floor. Lower the weights toward the outer chest by bending the elbows to a 45-degree angle relative to the torso. Drive the dumbbells back to the starting position by contracting the pectorals and extending the elbows. Exhale forcefully as the weights reach the peak of the movement.

What is the A90 coach tip for Dumbbell Chest Press Flat?

Retract the shoulder blades into the bench before the first rep to create a stable platform and protect the rotator cuff.

Is Dumbbell Chest Press Flat suitable for beginners?

Dumbbell Chest Press Flat is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Dumbbell Chest Press Flat?

Dumbbell Chest Press Flat uses dumbbell.

A90 Intelligence

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