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Strengthintermediate
Dumbbell Chest Press
A flat dumbbell press to build pressing strength and load the wrists and arms, fully supported by the bench.
Silent demonstration
Example dosage
Library examples are not a personal prescription. Follow the dose and movement version agreed for your plan.
- Sets
- 3
- Reps
- 8–10
- Intensity
- RPE 6–7
- Rest
- 90 s
Bone load
Spine
Hip
Wrist
Equipment
dumbbellbench
Written exercise guide
Dumbbell Chest Press
Set up
- Lie on a flat bench, dumbbells at chest height, feet planted.
Movement cues
- Press up until the arms are straight
- Keep wrists stacked over elbows
- Lower under control to a comfortable stretch
Avoid this
- Over-arching the low back
- Bouncing the weights
Safety
Keep the ribs down and back flat on the bench.