DUMBBELL FLAT BENCH PRESSES

PURPOSE OF EXERCISE: To develop the
mass and strength of the middle and
outer pectoral muscles. By using
dumbbells rather than barbells, you can
work the chest muscles through a greater
range of motion, and the need to balance
and coordinate two separate weights
forces stabilizer muscles to assist as
well.
EXECUTION: (1) Lie on a flat bench,
knees bent, feet flat on the bench or
floor. Take a dumbbell in each hand and
hold the weights straight up overhead.
Turn the dumbbells so that your palms
face forward. (2) Lower the weights
toward your outer chest, concentrating
on keeping them fully balanced and
under control. Lower them as far as you
can, feeling a complete stretch in the
pectoral muscles. Press the weights back
up and lock your arms straight overhead.