Exercises / Horizontal push
Dumbbell bench press
Horizontal push Dumbbell Complexity 4/5
Not for these clients
Rotator cuff tendinopathy. The generator automatically excludes this movement for those clients.
Working position
Setup
Lie on a bench, dumbbells at chest height, feet flat on the floor.
Execution
Press the dumbbells up and slightly together, then lower under control.
Coaching cues
- Shoulder blades pulled back and down
- Wrists stacked over the elbows
- Control the lowering
Common fault
Shoulders roll forward at the top
Fix: Cue 'keep the blades tucked'; reduce the load.
Muscles trained
Primary: Pectoralis major (pecs)Triceps brachii (triceps)
Secondary: Deltoid (delts)
Regression and progression
Easier: Push-up
Harder: Barbell bench press
Rule
Never advance complexity and load in the same week. When the variation gets harder, the load comes down.