Flat Dumbbell Press
Bodybuilding requires rigorous training that includes increasing lean muscle mass and burning the extra fat in the body. Weight training exercises, strength training exercises, flexibility exercises, etc. are some of the chief workout routines for such bodybuilders. Bodybuilding needs working out on every body muscle that includes main muscle groups like chest muscles, biceps, triceps, abdominal muscles, etc. The exercises for bodybuilding use various equipment like dumbbells and barbells to work on these muscle groups.
Flat dumbbell press, also called flat bench dumbbell press, is one such excellent strength training workout that targets chest muscles. Dumbbells are always recommended over barbells for performing bench press exercises. They provide increased range of motion, enhance the shape and size of chest muscles more effectively, help to build pectoral muscles and give an overall effective result as compared to barbell press. It is necessary that bench press exercises are performed in a proper way to get effective results, and to avoid injuries.
How to Perform a Flat Bench Dumbbell Press
For flat dumbbell press, you'll require a pair of dumbbells and a flat gym bench. Given below is a step-by-step explanation for performing this strength training exercise.
Step 1
Hold the dumbbells in each hand and slowly lie down on your back on the bench. Place your legs firmly on the floor. Rest the dumbbells on your thighs and place your palms such that they face each other.
Step 2
Gently lift the dumbbells with support of your thighs, one by one. Do not try to lift them together. Bring the dumbbells at your shoulder level. Slowly turn your wrists such that your palms face away from your body. After this step, you are in the starting position of the exercise. This exercise can also be performed by facing the palms towards each other or twisting the wrist while raising the arms.
Step 3
Now, slowly breathe in and lower the level of the dumbbells towards your sides. Do not jerk and see that the movement is smooth.
Step 4
Exhale out and push the dumbbells with some force in your arms and pectoral muscles. Keep your arms completely straight by locking your elbows. Hold this position for few seconds.
Step 5
Slowly breathe out and bring the dumbbells to the starting position. Remember that you should be very slow while coming down. Do not apply any type of jerk and bring down the dumbbells in a controlled manner. It is recommended that the time taken for raising the dumbbells should be half of that taken while lowering the dumbbells.
Step 6
Do 4 sets of 12 repetitions each.
Step 7
Once you are done with all the sets and repetitions, do not drop the dumbbells down on the ground. This may cause a severe injury in your shoulder muscles. The correct method is to raise your legs and slowly place the dumbbells on the thighs.
Step 8
After placing the dumbbells on the thighs, slowly lift your upper body with the dumbbells still rested on the thighs. Get yourself in the seated position and now place the dumbbells slowly on the floor.
CAUTION: Do not jerk your body during this chest exercise and follow controlled motions. Do not clash the dumbbells while raising the arms in upward direction.
These were the steps perform flat bench dumbbell press exercise. It is recommended that when doing the flat dumbbell press for the first time, you should do it under observation of a trained physical trainer.
