Horizontal Push · Dumbbells + flat bench
Dumbbell Chest Press
Primary muscles: Chest; triceps; front shoulders
Exercise data by RepDB (repdb.co)
Setup
- Sit on the end of a flat bench with a dumbbell on each thigh.
- Lie back under control and bring the dumbbells to chest level.
- Plant your feet and set your upper back firmly against the bench.
How To Perform It
- Press the dumbbells upward until your arms are long without forcing the elbows into lockout.
- Lower under control until the upper arms reach a comfortable depth.
- Keep the forearms stacked under the dumbbells and repeat without bouncing.
Key ASF Cue
“Set your upper back, then press smoothly - do not chase extra depth at the shoulder.”
Common Mistakes
- Letting the shoulders roll forward at the bottom.
- Flaring the elbows aggressively.
- Bouncing out of the bottom or colliding the dumbbells at the top.
Alternatives / Substitutions
Safety Note
Use a range and load you can control without shoulder pain.