horizontal push
Dumbbell Flat Chest Press
chest · shoulders · triceps
dumbbell · bench · beginner
How to do it
- 1Lie flat holding a dumbbell in each hand at chest level.
- 2Press up until your arms are straight, then lower under control.
What to think about
- Keep the dumbbells over your chest, not your face.
What usually goes wrong
- Clashing the dumbbells together at the top.
Worth knowing
- Getting heavy dumbbells into position is its own skill. Rest them on your knees and lie back with them rather than curling them up from the floor.
Watch it
Instead of this
What the cautions rest on
The safety points above come from these, not from house opinion.
- Strength and muscle gain require progressively increasing demand over time.
- Weight training carries a low injury rate compared with most field and contact sports.
- Holding your breath through a heavy rep raises blood pressure sharply, which matters most for people carrying cardiovascular risk.
- Free weights carried over the head or trunk need a spotter or a catch mechanism, and equipment needs checking before it is loaded.
Who checked this
Nobody qualified has. These are standard coaching points and ordinary gym safety, written down: how to set the thing up, what to control, and when to stop a set. They are not a clinical opinion and no physiotherapist or strength coach has read them back. If they disagree with somebody who can actually see you lift, believe that person.