Chest Press with Dumbbells on Flat Bench

• Select a pair of dumbbells that allow you to complete 8-12 reps with proper form. The weight should be challenging but not too heavy.

• Lie back on a flat bench with your feet planted firmly on the floor. Keep your back flat against the bench throughout the exercise.

• Hold a dumbbell in each hand with palms facing forward. Bend your elbows and lower the weights to chest level on either side of your chest. Breathe in as you lower the weights.

• Once the dumbbells are at chest level, press them back up to the starting position, exhaling as you lift. Focus on squeezing your chest muscles as you press the weights up.

• Avoid locking out your elbows at the top. Keep a slight bend in the elbows.

• Slowly lower the dumbbells back down in a controlled motion. Inhale as you lower them.

• Keep your wrists straight throughout the movement. Avoid letting them bend back.

• Keep your core braced and don't allow your lower back to arch off the bench during the press.

• Perform 2-3 sets of 8-12 reps, resting 60-90 seconds between sets.

• You can also try variations like incline chest press, alternating presses, or neutral grip dumbbell presses to hit your chest from different angles.