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Dumbbell chest press

VeryWellFit: "The chest press strength training exercise works the pectoral muscles of the chest. You can use a variety of equipment, including dumbbells, barbells, a Smith machine, suspension trainer, or even resistance bands, to perform a chest press." [ID: db_chest_press]

Instructions

First time: 10 reps, start with a light weight

Steps:

1. Start position: Lie on a flat bench with the knees bent and feet flat on the floor
2. Hold a dumbbell in each hand at chest level slightly outside of the body with the elbows flexed
3. Press both dumbbells up and together, fully extending your arms
4. Return to start position; rinse and repeat

Details

Progression: More sets, reps, and slowly add weight

Variations:

• Yoga mat - I like this one; toss a yoga mat on the floor and go, www.youtube.com/watch?v=T0Y3OBF1bNI
• Incline - Your DB chest press feels quite different when performed at an incline, www.youtube.com/watch?v=LUxWvGRpwrk
• Machine - Try your chest press on a machine at The Planet, chest_press_mach.htm

Little help

Video: DB chest press demo by NASM, www.youtube.com/watch?v=AuNRCrdhquE

Article: "How to Do a Chest Press" from VeryWellFit, www.verywellfit.com/how-to-do-the-chest-press-3498606

Video: Here's a very detailed explanation (4+ minutes!) of how to properly perform the DB chest press, www.youtube.com/watch?v=t1iaVBMItPo

Image source: NASM, www.nasm.org