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Narrow Flat Dumbbell Chest Press

Learn how to properly perform the Narrow Flat Dumbbell Chest Press with this complete demonstration video.

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What is the Narrow Flat Dumbbell Chest Press?

The narrow flat dumbbell chest press is a strength training exercise that targets the chest muscles as well as the triceps. This is a variation of the traditional chest press but with a neutral grip, which can reduce shoulder strain.

How to properly perform the Narrow Flat Dumbbell Chest Press

  1. Lie flat on a bench with a dumbbell in each hand.
  2. Position the dumbbells directly above your chest, palms facing inward.
  3. Keep your feet flat on the floor and your back pressed against the bench.
  4. Bend your elbows and lower the dumbbells towards the center of your chest.
  5. Pause briefly, then press the dumbbells back up to the starting position, fully extending your arms.
  6. Repeat for the recommended number of repetitions.

Targeted muscles and equipment

Discipline
  • Strength training
Primary muscle
Secondary muscle(s)
Mechanics type
Required equipment

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