315 kcal
Flat Bench, Sandbag, Adjustable Bench, Preacher Curl Bench, Resistance Band, Dumbbell
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Chest, Upper Back, Front Delts, Biceps, Triceps, Forearms
8 min
A classic horizontal pressing movement performed lying on a flat bench to build overall chest strength and size while also involving the triceps and front delts as secondary movers.
Step 1
Lie on the bench with your feet flat and your shoulder blades pulled down and back. Hold a dumbbell in each hand over your mid-chest with your wrists straight and elbows slightly tucked. Brace your core and keep your ribcage down.
Step 2
Lower the dumbbells under control until your elbows are slightly below the bench level or you feel a strong chest stretch. Keep your forearms close to vertical and don’t let your wrists bend back. Maintain steady foot pressure and a tight upper back on the bench.
Step 3
Press the dumbbells up and slightly inward until they’re back over your mid-chest. Finish with your elbows straight but not hyperextended, keeping your shoulders down and back. Stabilize at the top and prepare for the next rep.
