FlexDumbbell Bench Press
Muscles worked
- Pectoralis Major (Sternal Head)
- Pectoralis Major (Clavicular Head)
- Anterior Deltoid
- Triceps Brachii
- CategoryPush
- Default target5 sets × 5–8 reps per side
- EquipmentDumbbells, Bench
- Movement patternHorizontal Push
- Training stylesStrength, Hypertrophy
Technique
Setup
Lie flat on a bench with feet planted. Hold dumbbells directly above your chest, palms facing forward. Retract your shoulder blades.
Movement
Lower the weights slowly (3-4s) to chest level with elbows at a 45-degree angle. Press back up explosively until arms are fully extended.
Form Tip
Keep your elbows at a 45-degree angle to protect your shoulders. Focus on squeezing your pecs at the top of the movement.
Increase Difficulty
Add a 1-second pause at the bottom or increase the weight.
Decrease Difficulty
Perform the movement on the floor (Floor Press) to limit the range of motion and protect the shoulders.
Hear the cue
The trainer's spoken setup and form tip for this exercise — the same clips Flex plays in a session.