How to Do the Flat Dumbbell Bench Press | Perfect Form in 30 Seconds

Learn how to do a flat dumbbell press with perfect form in just 30 seconds!

As part of our 30-second tutorial series, learn how to use the flat dumbbell bench press to build a bigger, stronger chest.

Full Coaching Script:
✅ Begin with both dumbbells positioned at the bottom of the thigh, just above the knee.

✅ Rock back, lifting both legs to help position the dumbbells at the start position with the arms fully extended.

✅ Lower the weight slowly to the outside of the chest, keeping the arms in at roughly a 45 degree angle to prevent strain on the shoulder.

✅ Lift your chest up as you lower the weight, visualizing pulling the weight into place before pressing back to the top.

✅ Keep your shoulder blades back against the bench, and think about driving your biceps into the sides of your chest.

✅ After your last rep, finish with the arms extended, rotate the dumbbells, and bring your legs up to reverse the motion you used to start the exercise.

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