2. Flat Bench Dumbbell Press
Why is it on the list: With the dumbbells, every part of your body has to work independently, which recruits more stabilizing muscles; Dumbbells are harder to control than a barbell. The dumbbells also allow greater range of motion than the bench press, both at the bottom and at the top of the movement. Flat dumbbell presses allow you to lift a heavy weight. They are a good alternative if you are stuck on the dumbbell bench for a very long time.
During your workout: Do dumbbell flat presses at the beginning of your chest workout for heavy sets in the lower rows. We do not generally recommend using dumbbell presses in addition to the bench press, as both movements are very similar.