SHIFT Fit
Dumbbell flat bench press
Dumbbell flat bench press: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Lie supported with dumbbells beside chest.
- Press both weights above chest. Keep both feet down and control both weights evenly. Lower both weights back beside your chest under control.
- 2 sets × 5 reps; 75s rest between sets. Use light resistance or an easy supported setup. Practise the same controlled path on every repetition. Finish with at least 2 comfortable repetitions in reserve. Keep both feet down and control both weights evenly. Count one complete outward-and-return movement as one repetition; for alternating limbs, each individual limb action counts once.
Equipment
- dumbbells
- full gym
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| intermediate | 2 sets × 5 reps; 75s rest between sets. | dumbbells, full gym |
| intermediate | 2 sets × 8 reps; 75s rest between sets. | dumbbells, full gym |
| intermediate | 3 sets × 8 reps; 90s rest between sets. | dumbbells, full gym |
| intermediate | 2 sets × 12 reps; 90s rest between sets. | dumbbells, full gym |
| intermediate | 2 sets × 6 reps; 90s rest between sets. | dumbbells, full gym |
| intermediate | 1 set × 8 reps. | dumbbells, full gym |
Safety and comfort
- Stop for pain, dizziness or unusual breathlessness; do not force range or train to failure. If the shoulder position is painful, use the listed easier option only if comfortable; do not push through joint pain.
- Sagging through the hips; flaring the elbows straight out; dropping too deeply or bouncing the load. Exercise check: Keep both feet down and control both weights evenly.
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.