- Main muscles worked: Chest (pectorals)
- Other muscles: Back of arms (triceps), shoulders (deltoids)
- Exercise type: Compound, Horizontal push
- Equipment: Dumbbells
The dumbbell chest press is an upper body exercise that mainly targets the chest muscles, building upper body strength and muscle, and increasing chest definition.
Strengthening the pecs can improve athletic performance for activities such as yoga and sports where you swing a bat or club (e.g. baseball, golf). It can also make day-to-day activities easier that require carrying or pushing.
The dumbbell chest press can be done on a bench, but the performing it on the floor is easier on the shoulder joints than the bench. This exercise is also often performed with a barbell. However, using dumbbells has the benefit of addressing muscle imbalances between the left and right side of the body.
How to Do a
Dumbbell Chest Press
Starting position: Lie down with your back on the floor and a dumbbell in each hand. Bend your knees with your feet on the floor. Hold the dumbbells above your chest with your arms straight and your palms facing your feet (overhand grip).
- Bend your elbows and lower your upper arm out to the side (it should form a 45 degree angle with the side of your body) until it just touches the ground. Your forearm should remain vertical.
- With control press the dumbbells back up and return to the starting position.
Breath: Inhale as you lower the dumbbells, exhale as you press the dumbbell up.
As you perform the chest press, keep a natural arch in your lower back. Lift the weights with control and avoid using momentum.
Variations: A chest press can be done on the floor or on a bench. You can also use resistance bands, a barbell, or suspension trainer (e.g. TRX).
