Dumbbell Chest Press
DumbbellStrength
The Dumbbell Chest Press is a fundamental strength exercise performed lying on a bench, pressing dumbbells upward from chest level to full arm extension, primarily targeting the chest muscles for building upper body pressing power and hypertrophy. It also engages secondary muscles like the shoulders and triceps for stabilization and support. Ideal for intermediate lifters seeking balanced chest development with adjustable resistance using dumbbells, it enhances overall pushing strength and shoulder stability.
How to Perform Dumbbell Chest Press
- 1Lie flat on a bench with your feet planted firmly on the floor for stability.
- 2Hold a dumbbell in each hand with palms facing forward, positioning them at chest level just outside shoulder width.
- 3Engage your core and retract your shoulder blades to create a stable base.
- 4Inhale as you slowly lower the dumbbells toward the sides of your chest, elbows bending at about 90 degrees.
- 5Exhale as you press the dumbbells upward in a controlled arc until arms are fully extended but not locked.
- 6Pause briefly at the top, then repeat for desired reps.
- 7Key form tips: Keep elbows at a 45-degree angle from your torso to protect shoulders; avoid arching your lower back—maintain contact with the bench; use a full range of motion without bouncing the weights. Common mistakes: Flaring elbows too wide or lifting hips off the bench.