Dumbbell Chest Press

DUMBBELL CHEST PRESS

Muscles used

dumbbell chest press

The dumbbell chest press is yet another great chest exercise to add to your workout mix. 

As with most chest exercises, this can be performed on a flat bench an incline and on a decline, for the purpose of targeting different parts of your chest. 

To begin with, we’re going to keep things simple and focus on the flat bench version.

How to perform a dumbbell chest press

Start by laying with your back flat on the bench.  Bring a set of dumbbells up over your chest with your arms fully extended and your wrists facing forwards.  So the ends of the dumbbells are facing each other at the top.

Next, bring your arms down at the elbows so that they end up at a 90 degree angle.  The top of your arm should now be parallel with the floor. 

Finally, hold for a couple of seconds and push back up to start position.  As always, go for reps. 

As a side note; you can keep your feet on the ground or on the bench, whichever you’re most comfortable with.

Dumbbell chest press: Common mistakes to avoid

Be sure to maintain a firm grip and fixed wrists throughout the exercise.  Also keep the dumbbells in line with your chest the entire time.

Always remember that sloppy form on any exercise is not recommended.  So if you are performing your dumbbell chest press with incorrect form, you may poorly engage the intended muscle groups.  This will hinder your gains at best and result in injury at worst.  

Finally, you should keep the muscle you intend to work in mind when you are performing the exercise, this is the ideal way to ensure targeted results.

Reps and sets

As with all exercises, your dumbbell chest press should be worked into your overall bigger picture.  How many reps and sets you perform with each exercise depends entirely on where you are physically and your desired outcomes.

Beginners should keep it simple; 3-4 sets of 8-12 reps is an ideal starting point.  Don’t overcomplicate things early on, worry about laying a solid foundation and the rest will come with experience.

Finally, more advanced lifters should consider their current strength and goals.

Beyond the dumbbell chest press...

Check out more chest exercises and of course, be sure to track your lifts.

More chest exercises coming soon...

Just so you know, this list of chest exercises is a work in progress and is by no means extensive.  We will continue to grow this entire database for you over time, so be sure to check back for updates.  Alternatively, you can join our mailing list below and you’ll be the first to know about all new content we produce.

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