PHYSIQUE SKOOL
← Back to Library
ChestDumbbellHorizontal push

Flat Dumbbell Press

Reviewed by Bryan Cortez, MS

Free path, deep stretch — the chest gets more, the shoulders get a break.

Rep Sweet Spot
6-12
Sets
3-4
sets
RIR
0-2

How to do it

Setup

  • Dumbbells on the thighs, kick back to the chest, blades set, slight arch.

Execution

  • Lower with a deep chest stretch, elbows ~45-75 degrees, press up and together, control down.

Common Errors

  • Elbows flaring wide
  • Pressing the dumbbells together and losing tension
  • Half-repping the bottom stretch
  • Letting the shoulders roll forward off the bench

No-Fly Zone

under 4 reps (getting heavy DBs into position becomes the limiter, not the chest)

Programming

Members only · free

Join the free Physique Skool community to unlock programming and troubleshooting

Join free on Skool

If it hurts

Members only · free

Join the free Physique Skool community to unlock programming and troubleshooting

Join free on Skool

The Evidence

Builds chest, front-delt and triceps mass with a big ROM. Does NOT let you load as heavy as the barbell.

SFR — 1.2

Train with the system.

Programs, coaching and the full library — inside the community.

Join free on Skool
Divine Wellness USA

What about supplements?

Train hard and hit your protein first — that's most of it. If the fundamentals are handled, two are worth it for building muscle:

Creatine

Monohydrate, 5 g/day. The most studied muscle supplement.

See it on Divine Wellness USA

Clean Whey protein

An easy way to hit your daily protein target.

See it on Divine Wellness USA

These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure or prevent any disease.