The Flat Bench Press

Flat Bench Press
Aim To develop the mass and strength of the chest muscles, focusing on the outer chest area. Also works the shoulders and triceps
How To perform 1) Sit in an upright position on a flat bench with a DB in each hand. (You may rest each DB on the corresponding thigh.) 2) Start position: Lie onto your back and bring the DB's to your shoulders. press the DB's up directly above the chest with palms facing forward. 3) Lower the DB's keeping your forearms perpendicular to the floor and your hands aligned at the mid chest area. 4) Let your upper arms go slightly past parallel to the floor and press the DB's up to the start position. 5) To end the exercise, place the DB's on shoulders and return to the seated upright position.

By using dumbbells rather than barbells, you can work the chest muscles through a greater range of motion, and need to balance and coordinate two separate weights forces the muscles to deal this the resistance.

Whether you use dumbbells or a barbell this is a great chest exercise and should form the core of your chest training routine.