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dumbbell horizontal push Activity intensity • Moderate
✓ knee safe
✓ shoulder safe
✓ lower back safe
✓ wrist safe
Flat Dumbbell Bench Press
Primary Muscles: chest
Secondary Stabilisers: anterior deltoid, triceps, serratus anterior
DEFAULT REP RANGE
8-12 reps
INTERVAL REST TARGET
120s
DIFFICULTY
beginner
Biomechanical Coaching Cues
- Kick the dumbbells up with your thighs as you lie back onto the bench.
- Hold the bells with a slight 30 degree neutral angle to protect the shoulder capsule.
- Lower until the handles reach chest level and you feel a deep pectoral stretch.
- Press upward in a gentle arc without clanging the dumbbells together at the top.