The flat bench press is a compound exercise that builds size and strength in the chest muscle, front delts, and triceps. This is a staple exercise for building chest strength, size, and thickness.
Flat Bench Press Technique & Execution
Lie on a flat bench, with your feet spread a bit wider than shoulder width for balance
Your grip should be medium width such that when you lower the bar, your forearms should be perpendicular to the floor
Use a closed grip, not an open grip. While many like to use an open grip for whatever reasons, there's no benefit of using it over a closed grip.
Lift up the bar from the rack and hold it at arm's length above you
Lower the bar in a controlled motion until it touches your lower pecs
Press the bar up until at arm's length again
Flat Bench Dumbbell Press Exercise
This exercise develops the mass and strength of the pectoral muscles. Using dumbbells allows the chest to work through a greater range of motion, and an extra degree of balance and coordination is required forcing stabilizer muscles to work even harder.
Dumbbell Technique & Execution
Lie flat on a bench with feet firmly planted on the floor, buttocks, back, shoulder, and head positioned on the bench
If you're doing heavy dumbbell presses, you may need to use your legs to help "kick up" the dumbbells into the starting position - or, have your spotter hand you the dumbbells
Keep your shoulder blades pinched together - this creates the most stable pushing environment
Start the movement with the dumbbells at about shoulder level and palms facing foward
Push the weigths up and then lower the dumbbells as low as you can and feel the complete stretch in the pec muscles
