Dumbbell Flat Bench Press

Proper Positioning

1. Lie on the bench in a supine position (lying face upwards)

2. Place the head, shoulder blades, and sacrum (the triangular bone at the base of the spine) firmly on the bench

3. Feet planted firmly on the floor, preferably more force planted on the heel to generate more power

4. Maintain a natural arch in the lower back

5. Grasp the dumbbells with a pronated grip slightly wider than shoulder width, perpendicular to the body

Proper Technique

Eccentric - Descend

1. Keep the wrists firm while being directly over the shoulders

2. Squeeze the chest towards the midline to activate the muscle throughout the entire movement

3. Slowly lower the weight by flexing the elbows, maintaining the natural arch in the lower back

4. Lower slightly below the nipple line, keeping the elbows tucked

5. Lower until the dumbbells are parallel to the ground

6. Inhale on the downward phase of the movement

Concentric - Ascend

1. Press the dumbbells up by contracting the pectoralis muscles in a controlled manner

2. Exhale on the upward phase of the movement

Essential Tips

1. Avoid bouncing at the bottom of the movement

2. Dumbbell trajectory should not be straight up and down, but rather from the lower chest to the upper chest

3. Always keep the glutes on the bench

4. Execute the exercise with a full range of motion (ROM)

5. Do not lock the elbows