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Shared July 9, 2026
Machines and dumbbells can both build muscle when you train with enough effort.
So why do experienced lifters continue to include dumbbells in their workouts?
Because every dumbbell rep demands more than just pressing the weight. Without a fixed movement path, your shoulders, stabilizers, forearms and core must work together to control every inch of the lift.
How to perform the Dumbbell Flat Chest Press:
• Keep your feet firmly planted on the floor.
• Retract and lightly depress your shoulder blades.
• Lower the dumbbells under control until your upper arms are around chest level.
• Press upward in a smooth arc while maintaining neutral wrists.
• Avoid bouncing or letting the dumbbells drift excessively.
• Focus on controlling the weight throughout the entire range of motion.
Machines and free weights both have a place. Use each for what it does best.
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