Flat Dumbbell Bench Press
- Elbows come out to 45 degrees relative to the body.
- Can be limited by how much weight you can get into position.
- Good for middle rep ranges of 8-12 reps.
- Keep the shoulders back.
- Don’t worry about full extension of the arms.
- These are explosive and a great warm-up exercise for chest day.
- The ‘clap’ itself is not necessary – you can just make sure the hands leave the ground.
- Try 2-3 sets of 8 reps before your main workout to activate your chest muscles.