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Dumbbell Flat Bench Press

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Purpose of Exercise:

To develop the mass and strength of 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 weight forces and muscles to deal with new and unexpected resistance.

Lie on a flat bench, feet flat on the floor (you can bend your knees and feet flat on the bench). Take a dumbbell in each hand and hold them straight up overhead. Turn the dumbbells so that your palms face forward. Lower the weights toward your 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 forward.

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