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The Flat Dumbbell Chest Press is an upper body exercise that primarily targets the chest, but also works the shoulders and triceps. This is a compound exercise which is well suited to intermediate lifters.




  • Lie back on a flat bench with two dumbbells on either side of your torso in line with the bottom of your chest. Your palms should be facing away from you and your elbows at an angle of 45-60 degrees to your torso.
  • Squeeze your chest and press the dumbbells up until your arms are fully extended and the dumbbells are side by side.
  • Lower the weights slowly back to the start.

Chest Muscle Diagram.

Chest Muscles