Dumbbell Chest Press

› Dumbbell Chest Press

The dumbbell chest press is a great exercise for the chest muscle.

As the name suggest, this exercise focuses on the chest muscle.

The muscle in the chest are known as the pectoralis muscle, it is the broad muscle that covers your chest.

The muscles is made up of the major and minor pectorals in the upper body. Both of these muscle are used during this workout.

While the most common position for this move is lying down on the bench or floor, you can also use an incline, decline or an exercise ball.

While changing the positions, you will target different muscles in the chest.

By inclining the bench, the upper chest becomes the focus or if you use a decline bench you will target the lower region of your chest.

Since this exercise targets the pecs, other muscle are involved in the movement.

The muscle that are used are the triceps, trapezius and rhomboids which are located in the upper back area.

How to do the Dumbbell Chest Press

The instructions below requires a flat bench, you can also use these instructions to do an incline and decline chest press.

1. Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs. The palms of our hands will be facing each other.

2. Then, using your thighs to help raise the dumbbells up, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width.

3. Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. The dumbbells should be just to the sides of your chest, with your upper arm and forearm creating a 90 degree angle. Be sure to maintain full control of the dumbbells at all times. This will be your starting position.

4. Then, as you breathe out, use your chest to push the dumbbells up. Lock your arms at the top of the lift and squeeze your chest, hold for a second and then begin coming down slowly. Tip: Ideally, lowering the weight should take about twice as long as raising it.

5. Repeat the movement for the prescribed amount of repetitions of your training program.

Here is a great site for more Dumbbell workout. 

Watch the video below to make sure you are doing this exercise correctly


Return back to some more upper body workouts.

Dumbbell Workouts

Here are some great dumbbell workouts that you can try at home or at the gym which also include two free workout videos.


Below is a great 40 minutes upper body workout that is strength training for arms, shoulders, upper back also this workout will include the dumbbell chest press.

Before starting this workout out make sure to read the Importance of Warming Up and cooling down.  

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