The ONLY Way You Should Be Doing Flat Dumbbell Bench Press!

The Flat Dumbbell Bench Press is a huge exercise that you need to be incorporating for your chest workouts. Adam shows you the proper way to perform this exercise. Try this and make massive gains.
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(:40) Four Points of Contact
(2:25) How to pick weight up
(2:45) Set-up
(3:00) Path
(3:11) Common Elbow Mistake
(3:45) Tempo
(4:00) Breathing
(4:15) Depth
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#Fitness #Bench #DumbellBenchPress #MindPump

[@rahuplvetal]

No BS..straight to the point...love it.

[@Jatt1528]

Yeah only 5 mins.. Literally could of took 30secs..arch back push straight

[@anneangersbach]

This is the first time I actually feel my chest burn with this exercise by following your instructions. Thank you very much ❤

[@lindsayrausch116]

Wish I saw this before yesterday's workout

[@shivankitss8396]

😲

[@parassachdeva3816]

😲😢

[@icantmemorize7703]

😯😢😏

[@aarni8360]

🥺

[@mali.7008]

rip

[@leensdollsworld5188]

This guy always talks about the tempo which is regularly missed during instructions despite how important this is, thanks a lot

[@applesandoranges8079]

I love to have Adam explain how to do a movement. He is so detailed...and HANDSOME!!!❤

[@mr_rauls]

This helped me realize why I've been f**king my shoulder up!

[@neilparmar5705]

Me too, sir.

[@colebe9427]

Same

[@Brandon-bh7pj]

Glad you know now man.

[@paxilkumar7287]

Great video. I have been trying to go deep in the rep and started to get a burning pain in the shoulder

[@peterdarling1965]

Great explanation. Keeping the shoulders pushed back and having a natural arch in the spine is great for improving strength and power in this lift. Thanks for the instruction!

[@jajabanksss]

This and the incline dumbbell chest press are the best videos out. For me it answered all the issues i had which were locking my elbows when pushing up causing me to lose my shoulder packing

[@slograndam]

I aint gonna lie after tearing something in my shoulder i watch this guy. helped me so much with technique. Definitely getting better workouts without the joint pain

[@morinmacias3907]

love the clear, detailed explanation, this videos have helped me to improve my training

[@barrywood7351]

Your explanation of keeping your shoulders back and your chest up is very helpful.

[@dmagin777]

Just found this channel and have done this exercise a 1,000 times.. and may have picked up a tip here.. thx

[@heikkimalkki4472]

Exactly the same here!

[@ianarn]

I’m glad you said about too much stress on the shoulders beyond a 90 degree mark is very individual as it’s soo easy to be too prescriptive on this type of exercise particularly when others in the gym are trying to turn every exercise into some kind of competition.

[@cutestcreatures1755]

OMG! he explains too awesome each and everything Why is this channel so underrated..??

[@thomashald6750]

Probably because the content is total basic stuff. He explains it well though. Stay strong bro. CoachT

[@ronniemann9014]

Yooooo !!!! SOLID step by step tutorial with simple yet highly informative instructions. Great job... and thanks.

[@999.Taeoblivion]

Thank you thoroughly talking about the form!

[@Midoksam]

you have the best explanation for workout

[@jamesgonzales5586]

Thanks. Recently began using techniques from another of your videos to get more chest activation. Will also use this check list. Great cues. Very helpful.

[@myrafarris2219]

Very straight forward. Also appreciate the cautionary pointers that Adam always includes in the videos.

[@andrearinaldi3354]

Thank You. That's very clear and useful!! Technically relevant!!

[@aaronjones2038]

Good tip - I will try this and get that arch

[@davidcottrell1308]

Great explanation and demonstration! plus, pithy and right to the point! Thanks!

[@mihihihahaha7894]

Well done teaching us how to do this exercise

[@janishal6996]

it would be better if explained with primary secondary muscles and its images..i loved ur video

[@PrimordialBeing360]

This guy is a fitness genius.

[@sunnybrar6661]

Great channel with great knowledge

[@MindPumpTV]

thanks sunny

[@lifsabeech]

A helpful tip to help control the lift and gain more strength to complete the heavier lifts, not only retract your shoulders but also contract your lats. The lats work as a secondary muscle to assist the chest.

[@MindPumpTV]

Dave Van Bebber good tip . Tough for beginners but great point

[@Cuzjudd]

Good amount of detail in this vid

[@johnkelly6032]

Great job tells all straight forward moves 🍀 😎

[@mitchkatz4918]

good information! I did have great difficulty moving arms back due to shoulder pressure with reduced chest activation. I find doing 21s for chest works great -to increase tension on pecs then fly activity or even just pressing with dumbbells pressed together using chest not arms.

[@rogerjrs77]

Awesome video: short, clear and detailed.

[@zarakikenpachi1773]

I just did chest workout yesterday. And I failed at form which I realized after watching this. Now gotta wait another week.

[@markwhitton8785]

Could you do a chest press video with a heavier dumbbell, say 55kg, just keen to see how that impacts form etc

[@iamdedlok]

This was awesome. Great pointers. I was doing few things wrong. gonna fix it! Thanks Adam🎉

[@bhaveshpotdar30]

a perfect form video that i was looking for, thank you so much dude

[@extrempty]

this was really helpfull and well put together

[@specialt3716]

Great instructions! The level of detail was fantastic! Thank you

[@lindseyadair5019]

MORE Videos like this! These videos have helped me tremendously training my clients and myself.

[@kristinlabreche82]

Thanks a lot. That was very informational and better than the other instruction I've seen here.

[@ER-zc4yz]

Really appreciate the detailed explanations. You always answer all of the questions I have...thank you!

[@haroldbryant3105]

Good information. Thanks.

[@S-rn6xn]

What I struggle with is when I get to the heavier weights I struggle to do the initial lift from my back position

[@richardspidel3100]

Love these guys.

[@shineptm]

Good teaching...

[@krishnacsingh2]

Awesome... very detailed explanation of every movement. Thank you

[@jarrodcain2045]

Sending my buddy instructional videos for a workout plan I'm putting together for him. HANDS-DOWN BEST dumbbell bench instructional video I've found that really fully places the emphasis on the correct form and at the same time listening to your own bodys range of motion. I see so many people ignoring the curvature in the lower back where I workout, wish I could correct them but I don't want to be the unsolicited gym tip douche hahah

[@nishant99999999]

Probably one of the top how to fitness channels on KZbin. No bro science no bull shit. Keep making content buddy, it’s a cut above the rest

[@rawanabdullah1986]

I loved the explanation very thorough 👌 good job

[@eugenewang4650]

once you get strong enough a much much safer way to pick up the dumbbells is to deadlift them right in front of your bench, bring them together then sit down with them on your knees ready to start.

[@RogerEngland]

Never pick up your dumbbells that way, especially as you get into heavier weights. Stand up and deadlift them up, and then place them on your most upper thigh. This allows you to simply lean back have the weights put gently in place for your first lift up. Secondly, never ever "kick" you weights up, as you will blow out your IT bands on heavier weights. This is how you should setup your Dumbbell exercise properly: kzbin.infoSidmT09GXz8?si=f2d9Tia1O_iJm9K6

[@HONDABIKER60]

I get acute costochondritis and my doctor tells me to just lay off the weights. I'm 66 years old and been weight lifting most of my life. What chest work do you suggest that won't aggravate the condition. Thanks in advance and great videos and instruction.

[@STWG17]

Been benching wrong this whole time, I can bench 30 more lbs now

[@TheCanada1]

Thank you.

[@李德躍]

awesome teaching , thanks a lot

[@566johncena]

I love these videos !! Your explanation is on point !!

[@thomashald6750]

Agreed, but it is all total basic stuff . Your gym instructor should have told you from day one. Stay strong bro. CoachT

[@JeremysRandomVids]

Excellent information here

[@__-ul7cc]

Could the arch in the back while doing this exercise cause back pain?

[@dontcaretochooseone]

Great video 👏👏👏

[@MindyTunnell]

Did set one and had the stress/pain in the left shoulder/neck. Following you on IG, subscribed here too. Thank you for the info

[@Name-bb8wo]

Im about to go for the second round after getting my shoulders in extreme stress last week attempting this

[@eliotmcnamara3190]

thanks

[@emmettbazan3040]

This is very helpful. Thanks!

[@longao4906]

It is crucial for me

[@roman_reigns_guy1361]

Thanks Adam sir ,great tip

[@narjisselhouss1488]

Thank you so much coach 😍 luv it

[@x5dot]

my elbows and my arm kinda shake while pressing so it is normal or problem or how much shakiness is normal

[@non-stop-nomad]

This is good!

[@Nmswey]

This was very useful

[@JohnDoe-tn6yg]

Very useful video, cool guy, greetings from Germany.

[@tmosest]

Great video!

[@ernestogonzalez2185]

Good chat

[@clintrobinson7304]

Amazing, thanks for the help

[@AmanDeep-gg6sp]

Very helpful . Thanks

[@Dhspat]

Great video. Informative.

[@monty2325]

Please how do I get my back in place. I cannot retract my shoulders no matter what I try.

[@isaacsolorio4320]

good tips im learning alot i subscribed today

[@spontanelly789]

Cool vid!

[@wolfsden3812]

Nice to re fresh thanks

[@jacobhernandez5103]

Same applies to inclined presses?

[@momodouceesay884]

Perfect 💯

[@jonathan21151]

Is your shoulder blades fully touching the bench when going up and down ?

[@419buckeye7]

For the longest I had no mind muscle connection with my chest couldn't keep my shoulders packed got really strong shoulders and triceps though I was benching 100 lbs dumbbells wrong wondering why my chest don't change

[@alexmilley7719]

Really appreciate the videos. When you say “squeeze your abs” during the press, what does that mean exactly? Squeeze like a crunch/sit-up motion?

[@GhostWritersParanormalPortal]

when I try to arch my back, i get back spasms and it's hard to do it. is there some sort of exercise I should do to strengthen those muscles? I only have a bench, dumb bells and a curling bar

[@jitteller9042]

Hell yea Dude!! Thanks U! Edit:Thank you*

[@MindPumpTV]

Thanks for tuning in!

[@Jlindss]

good video, don't agree with how you picked up the weights off the floor, thats screaming for an injury especially once you get over 40+ bells

[@Bullitt1768]

Jordan L Yeah, I like to kinda sumo deadlift them onto my knees

[@catchk9]

Yeah I agree 100%...…..I was doing it that way starting off with 50lbs and I could feel it in my back so stopped. I do sort of a deadlift to the knee one at a time

[@drewfuller8660]

I go up to the 100s. I set them both on the bench, pick them up, walk them around to the seated position.

[@Yeomannn]

I have lifted 100 pound dumbbells into position using that method.

[@Wolf462]

Going from rack to bench I just carry them over, position my butt over the bench and just position the dumbbells on my thighs toward the knees as I’m squatting down. If I’m doing multiple sets of the same weight, After the set is complete position them in front of the bench and after your rest period basically I get a wide stance & basically sumo deadlift them to standing position then, same as above. Sorta swing them over to my thighs as I squat onto the bench. Hope that helps. If you can’t do this easily then you have too much weight and need to drop down so you don’t hurt yourself.

[@topjager]

I can't keep my wrists stable, not even with the light weight ones, what could I be doing wrong?

[@vardenofficial]

topjager I had a similar problem when I first started working out. Your stabilator muscles are not strong enough yet, this will come over time. But when you bench press try to «punch» the cealing, or angle your wrists towards the cealing.

[@MrInzombia]

you need wrist wraps. Wrap those things tight around the wrist joint and you will be rock solid. Also make sure the dumbbell is directly above the forearm bone on your palms and not in your upper hand 🖐 pushing your wrists back in an L shape.

[@lesliesaunders7625]

Good stuff. Though my problem is i don't have fixed weight dbs but spinlock bars so upping them on to my knees before the final lift is out.

[@simon-vy6od]

is it okay if i do it on the floor because i dont have a bench

[@roshanmenon9792]

I am lifting the dumbells strait it's touching each other is it OK?

[@lilsaggie5608]

Is this isolated or compound?

[@smokeyvision217]

Man I did this wrong for years. Makes sense why my shoulders are always way more developed than my chest. And always in pain 🤦🏻‍♂️

[@theshellest]

There's such a difference when someone on youtube is trained, qualified and has experience WORKING WITH OTHER PEOPLE, vs "fitness" youtubers telling you what to do based on *what only worked for them* . Funny how the longer I lift weights, the fewer people I watch. Gotta filter out the garbage.

[@edb7742]

It's called scapular retraction.

[@Zenned-Out]

Very good tips but you forgot to explain how to get out of the position. Most likely after one finishes the set, one is quite tired, with not much strength and one can get injured if you don't know how to come out properly.

[@pallaveekathapurkar2175]

What's going wrong if I feel tension or stress in elbow while doing the Flat bench press

[@chrisspun6923]

Where this exercise must be feel i mean which part of chest or shoulder plz tell

[@joemoschetta1541]

helpful

[@jonnuanez7183]

My problem is disembarking. I don't let the weights drop and maybe I should. I hike my upper body up.

[@TheMuzikall]

My feet only stay down if the dumbell is over 40kgs...any weight below that my feet are off the floor and it's 20×2..18 to 26Kgs...15×3...then 10× 4 from 34kgs...all they way to 40kgs. .before I plant my feet..for the heavy dumbbell s