Best Beginner Push Day Workouts With Flat Bench

The Dumbbell Bench Press is a great exercise for beginners that targets the chest, triceps, and shoulders. Using dumbbells helps improve stability and ensures both sides of the body work equally without compensating for weaknesses.

How to do it

1. Lie back on a bench, squeezing your shoulder blades together.
2. Place your feet flat on the ground, under your knees.
3. Hold the dumbbells outside shoulder-width apart, above your chest.
4. Keep your elbows at a 45-degree angle and engage your core.
5. Extend your arms fully and then lower the dumbbells back to starting position.

The Dumbbell Fly is an effective exercise for strengthening and building the chest muscles. It also engages the shoulders for support. This exercise helps to develop muscle balance by working each side of the body independently.

How to do it

1. Lie on your back on a bench, squeezing your shoulder blades together and keeping your feet flat on the ground.
2. Ensure the bench supports your head, shoulders, and buttocks.
3. Hold the dumbbells above your shoulders with palms facing inward and elbows slightly bent.
4. Engage your core and slowly lower the dumbbells out to the sides in a wide arc, keeping your elbows slightly bent.
5. When the dumbbells are level with your chest, exhale and lift them back to the starting position.

The Dumbbell Skullcrusher is a great exercise for strengthening your triceps. Using dumbbells helps ensure both arms work equally and adds a challenge to your stability.

How to do it

1. Lie on your back on a bench with your shoulder blades squeezed together and feet flat on the floor.
2. Ensure the bench supports your head, shoulders, and hips.
3. Hold dumbbells above your shoulders with palms facing each other and elbows slightly bent.
4. Engage your core and lower the dumbbells behind your head by bending your elbows, keeping your upper arms stable.
5. When the dumbbells are just above your forehead, exhale and lift them back to the starting position.

Skullcrushers are a triceps exercise performed while lying on a bench. This movement focuses on isolating the triceps and can be done with an EZ-Bar for better grip and stability.

How to do it

1. Lie back on a bench, keeping your shoulder blades squeezed and your heels flat on the ground.
2. Ensure the bench supports your head, shoulders, and buttocks at all times.
3. Hold the EZ-Bar above your shoulders with hands shoulder-width apart.
4. Keep your upper arms still and bend your elbows to lower the bar just above your forehead.
5. Exhale as you extend your arms to lift the bar back to the starting position.

The Dumbbell Shoulder Press is an exercise that focuses on strengthening the shoulders. Using dumbbells helps engage stabilizing muscles and can improve balance between both sides of the body.

How to do it

1. Sit on a bench with your back straight.
2. Hold a dumbbell in each hand, just outside shoulder-width, palms facing forward.
3. Bend your elbows and keep them close to your sides.
4. Press the dumbbells overhead until your arms are fully extended, keeping your wrists straight.
5. Lower the dumbbells back to the starting position.

The Smith Machine Bench Press is a chest exercise that works your triceps and shoulders too. The Smith Machine helps keep the movement steady, making it easier to focus on properly performing the exercise.

How to do it

1. Lie on your back on a bench with your shoulder blades squeezed together.
2. Make sure your head, shoulders, and butt stay on the bench.
3. Place your feet flat on the ground and keep your knees bent.
4. Position the bar over your chest, holding it just outside shoulder-width with an overhand grip.
5. Engage your core and unhook the bar, lowering it slowly towards your chest while keeping your elbows at a 45-degree angle.
6. Touch your chest gently with the bar, then exhale and push it back to the starting position.

The Dumbbell Squeeze Press is an exercise that mainly works your chest, shoulders, and triceps. By pressing the dumbbells together, you keep constant tension on your chest, making it effective without needing extra equipment.

How to do it

1. Lie flat on a bench with a dumbbell in each hand, palms facing in, resting on your chest.
2. Press the dumbbells together and raise them above your chest, extending your arms.
3. Keep pressing the dumbbells together as you lower them back to the starting position.

The Dumbbell Larson Press is a chest exercise that targets your chest, shoulders, and triceps without using your legs for support. By elevating your legs, you focus more on upper body strength and stability, helping improve your bench press form.

How to do it

1. Hold a dumbbell in each hand.
2. Lie back on a flat bench with your legs extended and toes pointing up.
3. Position the dumbbells wider than shoulder-width, palms facing your feet.
4. Keep your head, shoulders, and hips on the bench.
5. Press the dumbbells above your chest, engaging your chest muscles.
6. Pause at the top, then slowly lower the dumbbells back down.

The Leg Raise With Dumbbell Pull Over is a workout combining a leg raise and a dumbbell pull over. This exercise works your core, shoulders, and back, helping to improve strength and stability.

How to do it

1. Hold a dumbbell with both hands, gripping the head firmly.
2. Lie back on a flat bench with the dumbbell resting on your chest.
3. Lift your legs off the ground, extending them straight up.
4. Move the dumbbell overhead, keeping your arms straight up from your shoulders.
5. Engage your core and press your back against the bench.
6. Lower your arms and legs together towards the floor in a controlled motion.
7. Pause briefly at the bottom, then pull the arms and legs back up to the starting position.

The Bench Dip is a simple bodyweight exercise that mainly works your triceps. It’s easier than regular dips because your feet stay on the ground, making it perfect for beginners to build strength towards full dips.

How to do it

1. Sit on a bench with your hands next to your hips, palms down.
2. Move your body forward, lowering your hips off the bench while keeping your feet on the ground.
3. Bend your elbows and lower your hips until your upper arms are parallel to the ground, keeping your chest up.
4. Push back up by extending your elbows to return to the starting position.

The Smith Machine Close-Grip Bench Press is a safe way to strengthen your triceps, chest, and shoulders. This exercise focuses on your triceps, helping to build arm strength and muscle definition, making it great for beginners and experienced lifters alike.

How to do it

1. Lie on a bench and squeeze your shoulder blades together. Keep your heels flat on the floor.
2. Ensure the bench touches your head, shoulders, and butt throughout the exercise.
3. Position the Smith Machine bar over your lower chest and grip it with your hands directly above your shoulders.
4. Brace your core, unhook the bar, and lower it to your chest by bending your elbows.
5. Gently touch your chest with the bar, then exhale and push it back to the starting position.

Around the Worlds is an exercise focused on strengthening the shoulders and chest. You will move dumbbells in a circular motion above your head, helping improve arm mobility and muscle activation.

How to do it

1. Lie on your back on a bench with feet under your knees.
2. Hold a dumbbell in each hand beside your hips, palms facing up.
3. Raise the dumbbells in a circular motion above your head while keeping your elbows slightly bent.
4. Lower the dumbbells back to the starting position and repeat.

Incline push-ups work your lower chest and shoulders while being easier than regular push-ups. They are ideal for beginners who want to strengthen their lower chest.

How to do it

1. Stand facing an elevated platform with your hands shoulder-width apart on it.
2. Keep your body straight from head to heels by engaging your core.
3. With your feet shoulder-width apart and toes tucked under, bend your elbows to lower your chest toward the platform.
4. Push back up until your arms are straight again.

The Alternating Dumbbell Bench Press is a chest exercise that works your pecs, shoulders, and triceps. It involves lifting one dumbbell at a time, helping to improve balance and strengthen your core. This exercise also helps enhance muscle endurance by keeping the muscles under tension longer.

How to do it

1. Lie on your back on the bench with your shoulder blades squeezed together and feet flat on the floor.
2. Keep your head, shoulders, and butt on the bench.
3. Hold a dumbbell in your left hand above your chest.
4. With your core tight, extend your left arm straight up at a 45-degree angle from your body.
5. Lower the dumbbell back to the starting position while exhaling.
6. Switch to your right arm and repeat.

The Incline Tricep Push Up is a great exercise for strengthening your triceps, shoulders, and chest. By placing your hands on an elevated surface, you can easily target your upper arms while maintaining good form.

How to do it

1. Find an elevated surface like a bench.
2. Place your hands slightly wider than shoulder-width apart on the surface.
3. Keep your body in a straight line from head to heels.
4. Bend your elbows to lower your chest to the bench, keeping elbows close to your body.
5. Push back up to the starting position.