Library / Chest
Flat Dumbbell Bench Press
Dumbbell · Horizontal Push · Compound
Chest Anterior DeltoidTricepsSerratus Anterior Joint friendly
Default prescription & biomechanics
- Primary muscles
- Chest
- Secondary muscles
- Anterior Deltoid, Triceps, Serratus Anterior
- Equipment
- Dumbbell
- Movement pattern
- Horizontal Push (Push force)
- Difficulty
- Beginner
- Working rep range
- 8-12 reps per set
- Between-set interval
- 120 seconds rest
- Intensity & MET
- Moderate (5.2 MET)
Step-by-step coaching cues
- Kick the dumbbells up with your thighs as you lie back onto the bench.
- Hold the bells with a slight 30 degree neutral angle to protect the shoulder capsule.
- Lower until the handles reach chest level and you feel a deep pectoral stretch.
- Press upward in a gentle arc without clanging the dumbbells together at the top.
Joint & safety considerations
No specific joint contraindications are flagged for Flat Dumbbell Bench Press. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Anchored Resistance Band Chest Press | Bands swap | Bands |
| Assisted Chest Dip Kneeling | Machine swap | Machine |
| Barbell Decline Bench Press | Barbell swap | Barbell |
| Barbell Floor Press | Barbell swap | Barbell |
| Barbell Pause Bench Press | Barbell swap | Barbell |
| Cable Bench Press | Cable swap | Cable |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.