A Typical Session
20 Min
Warm-up
4m
Main Set
12m
Cooldown
4m
7 kcal
/ min (est.)
3 × 12
sets × reps
Why this exercise
Difficulty: Beginner
Builds chest strength and improves upper body tone with better range of motion than barbell.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
12
Rest
60s
How to Perform
- 1.Lie on a flat bench holding dumbbells at chest level.
- 2.Press weights up until arms are extended.
- 3.Lower slowly until elbows are at 90 degrees.
- 4.Keep feet flat on the floor for stability.
Pro Tips
- •Keep wrists straight and aligned.
- •Don't let the dumbbells drift too wide.
- •Control the descent for best results.
Equipment
Dumbbells · Flat Bench
Safety
Avoid bouncing weights at the bottom.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.