Eccentryx / Exercise Atlas / push
Flat dumbbell press
Lie flat, dumbbells at chest level with elbows at ~75° from torso, feet planted.
Muscles
- Primary
- chest
- Supporting
- triceps, front delts
Mechanics
- Pattern
- horizontal press
- Equipment
- dumbbells, bench
- Geometry
- 90° Alignment
- Energy model
- Glycolytic Pathway (10-90s)
- Target feel
- Chest stretches at bottom; both bells arc toward each other on the press.
- Progression
- Move to the next dumbbell pair when all reps land clean; add a paused rep at bottom.
- Regression
- Machine chest press if shoulder stability is limiting; reduces stabilization demand.
Watch for
- Elbows flaring to 90° — transfers stress to shoulders
- Bells drifting toward face instead of straight up
- Losing tension at lockout by clacking bells together
Substitutions
- Barbell bench press
- Machine chest press
- Push-up