Dumbbell Chest Press
Upper Body Dumbbell Workout Video Series
Use the video and instructions below to do the dumbbell chest press
correctly to really strengthen the upper body.
As the name of this exercise suggests, the chest is the primary target
for this move.
The chest, known as the pectoralis muscle, is the broad muscle that
covers your chest.
There is the major and minor pectorals in this part of the upper body.
Both of these are used during this workout.
While the most common position for this move is lying flat on an
exercise bench, you can use an incline, decline or even an exercise
With the different positions, you will target the chest muscles
slightly different with each change.
With an incline, the upper chest becomes the focus while a decline with
focus the lower chest region.
Even though the pecs are the primary target, other muscles are used as
helpers for this move.
These include the triceps (the muscle located in the back of the arm)
and the trapezius and rhomboids which are located in the upper back
Exercise #7 - Dumbbell Chest Press
The instructions below are for a flat bench. If you use an incline or
decline, the steps are exactly the same, your body is just at a
Sit down on an exercise bench while holding the dumbbell weights in
each hand with palms facing each other. Rest the weights on your thighs.
- As you lie back, use the thigh muscles to help lift the
weights up into position.
- Place your feet flat on the floor on either side of the
- Hold the dumbbells at shoulder width with plams facing away
from you. Your arms should be at a 90 degree angle and positioned at
the sides of your chest.
- As you exhale, press your arms up until the weights are
touching each other. Squeeze the chest muscles at the top of this
- Slowly return to starting position.
- Repeat this for several repetitions.
Tip: When you are done, be sure you don't just drop the weights as this
can cause injury to the shoulders. Instead, return the weights by using
your thighs to guide them as you come back to a sitting
position. Watch the video below to ensure you
are doing the this move
Not all mobile devices will display the video correctly. If you are not
seeing the full video (or it's not displaying at all), click
to view the dumbbell chest press
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Tone and strengthen your muscles using just your body weight. Read this
article to learn more about body weight exercises.
Read this article to find out about all the benefits of strengthening
using resistance bands. Similar to the dumbbell weights, you can get more or less resistance
while using bands.
Be sure to fuel up before your workout. Find out what and when to eat