Dumbbell Flat Bench Chest Press

How to do the Dumbbell Flat Bench Chest Press

This compound dumbbell flat chest press can be performed lying supine on a bench with your feet firmly on the floor and your arms holding dumbbells out to the side with a 90 degree bend in your elbow. With your arms all the way 'down', bring the weight up exhaling on the exertion (upwards) until you have just about locked your elbows out (don't lock them out though). Now slowly lower them to the starting position as shown.

Flat Chest Press Spotter Information:

Stand behind the individual keeping your hands on either their elbows or wrists watching their chest flat bench form.

These are the muscles , equipment and categories of this exercise.

  • PRIMARY: Chest
  • Triceps
  • Anterior Deltoid
  • Front Shoulder
  • Dumbbell
  • Bench

Averages for MyFit Users

The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.

Average Weight LiftedAverage Reps One Rep Max Average
70.1 lbs9.8 92 lbs

What is a good starting weight?

Based on an average weight lifted of 70.1 lbs for all MyFit users we suggest you start at 50% of that weight:

Try 35 lbs and aim for 12-15 reps.


Workouts Plans with Dumbbell Flat Bench Chest Press

Purpose Type Level
Sport Specific Intermediate
Strength Intermediate
Muscular Definition Beginner
Sport Specific Advanced
Muscular Definition Advanced
Sport Specific Advanced
Muscular Definition Beginner

Make a Workout

Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.

Tracking Your Weights

There are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.