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🚨 What is Flat Dumbbell Press (Dumbbell Bench Press)

✅ The dumbbell bench press or flat dumbbell press is arguably one of the most popular gym exercises used for complete chest development. When incorporated into a training regimen, it is usually performed in combination with barbell press since it helps you develop your whole pectoral and shoulder region, giving you a muscular and balanced chest.



🚨 Flat Dumbbell Press Benefits

  • As compared to barbell bench press, the dumbbell flat press is better, safer, and has fewer joint consequences.
  • While doing the dumbbell press, there is little or no chance of rebounding or bouncing the dumbbells off the chest like it is when performing the barbell press.
  • Using dumbbells for bench pressing improves the range of motion.


🚨 How to do Flat Dumbbell Press (Dumbbell Bench Press)

  • Sit on a flat bench, hold two dumbbells, and keep them in the resting position on top of the thighs so that your palms are facing each other.
  • Push your thighs up to assist in raising the weights. Lift the dbs up and hold them at your shoulder
  • Make sure that your palms face away from you by rotating your wrists forward. Keep the dumbbells positioned at the sides of the chest while creating an angle of 90 degrees between your upper arm and forearm. It is the initial position.
  • Press the dbs up with the help of your chest to lockout position at the top of the movement. Squeeze your chest and hold the position for a second.
  • Slowly lower the weights under control.
  • Repeat the steps for the required number of reps of your training regimen.


✅ Caution: Instead of dropping the weights to your side, twist them back to a neutral position so that your palms face each other. Bring the knees up until the dumbbells touch your thighs, and then push your torso up along with performing a kick forward with the legs. The momentum of the movement will help in getting back to the sitting position. Transfer the dumbbells from the top of the thighs to the floor.

Flat Dumbbell Press VS Incline Bench Press
Flat Dumbbell Press VS Incline Bench Press



✅ Dumbbell flys, also popular as dumbbell flyes are weight-training exercises performed for increasing upper body strength. While a dumbbell fly primarily engages your chest and shoulder muscles, it works the muscles in your arms and back as well. Flys can be done using a cable machine, but the simplest equipment used is the dumbbell.


🚨 How to do Incline Dumbbell Flys

  • Grabbing a pair of dumbbells in each hand, lie on a bench set to an inclination of 30 degrees.
  • Press the dumbbells above you, keeping a slight bend at your elbows with the palms of your hands turned towards you. It is your starting position.
  • As you inhale, continue lowering the arms slowly to your sides until the weights reach your chest level, keeping your arms extended and maintaining the bend at your elbows.
  • As you exhale, reverse the movement and press the dumbbells up to your initial position.
  • Perform the required amount of reps until you complete the set.


🚨 Reverse Grip Bench Press: How to do

✅ When it comes to filling out your upper chest, there is no better way than performing the reverse grip bench press exercise. Doing this workout involves holding the weight using an underhand grip, which helps in targeting the pectoral muscles to a greater degree than traditional bench presses.

Reverse Grip Bench Press VS Bench Press
Reverse Grip Bench Press VS Bench Press

🚨 Reverse Grip Bench Press Benefits

✅ Conventional bench press allows you to strengthen your chest and shoulders, but when done with bigger weights, it contributes to elbow, forearm, wrist, and shoulder pain. Therefore, it can cause missed reps and interfere with the execution of other exercises. The reverse grip bench press is a viable alternative because it takes pressure off the shoulders while working your pectoral muscles. Therefore, it is an easier and safer exercise to perform than the standard version of the bench press.


🚨 How to Reverse Grip Bench Press Properly

  • Set the spotter arms or safety pins at a suitable height so that they are level with the chest when you position your body on the bench. Place the barbell on the safety pins.
  • Position yourself by lying down on the back and firmly planting your feet on the ground.
  • Hold the barbell using a supinated or underhand grip with your hands being positioned at shoulder width. Keeping a slight arch in your back and avoiding your elbows to flare out, press the bar up. It is the initial position.
  • Maintain control of the barbell throughout the movement to lower it down to your chest and let it touch down softly.
  • Pause for a moment and then raise the barbell back up.
  • Do the required number of repetitions.
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