3) Flat bench dumbbell presses

This is another exercise derived from the flat bench barbell press. Because of the fact that one needs to concentrate on balancing two separate weights it provides a more focused workout. The fact that the range of motion increases slightly compared to the exercise done with a barbell is another one of its advantages.
The exercise is done in a similar way to the flat bench barbell press only with a dumbbell in each hand. At the top of the motion the two dumbbells should meet.