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Dumbbell Flat Chest Press

Set-Up

  • Grab dumbbells that will be used in the desired workload range and lay on your back on a bench or floor.
  • Squeeze your shoulder blades together to keep your back and shoulders tight.
  • Place the dumbbells on your thighs and use your thighs to push the dumbbells to your chest.
  • Start with the dumbbells at your sides chest level with elbows tucked into your lats and back flat on the bench and feet planted in the ground.

Movement

  • Press the dumbbells up and lock out your elbows at the top.
  • Bring the weight back down to starting position and repeat for necessary reps.

Completion

  • After completion, lift your knees to your chest and bring the dumbbells to your knees and use the momentum to lift yourself off the bench.