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#4. Flat Dumbbell Bench Press
Instructions
1. Sit down on a flat bench with a dumbbell in each hand and place them on your knees. Your feet should be on the floor and knees slightly bent.
2. Lean back slowly and raise the weights up to your shoulders and then at arm length straight up. The dumbbells should face forward slightly turned inward at about a 35 degree angle. Exhale as you push them away.
3. Lower the dumbbells slowly so they go to your outer chest armpit area. Bend your elbows below the level of your chest placing the dumbbells level with your chest and shoulders.
4. Push the weights up and lock your arms straight overhead. Then repeat for the desired number of repetitions.
Important Tips
1. Make sure your butt, upper back, and hips are pressed hard into the bench.
2. Keep in mind that these are presses and not flyes.
Next up: Incline Dumbbell Press
