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 ball.

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 area.

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 different angle.
  1. 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.
  2. As you lie back, use the thigh muscles to help lift the weights up into position.
  3. Place your feet flat on the floor on either side of the bench. 
  4. 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.
  5. As you exhale, press your arms up until the weights are touching each other. Squeeze the chest muscles at the top of this move. 
  6. Slowly return to starting position.
  7. 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 correctly. 

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 here to view the dumbbell chest press on youtube.

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Resistance Band Exercises
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