Chest press
How to perform the chest press
target: pectoral muscles (chest), shoulders, arms
step by step instructions
Lie on a flat bench with your feet pressing into the floor.
Draw your shoulders down and back to press them into the bench.
Hold two dumbbells with palms facing forward and your thumbs wrapped around the handle.
On an inhale, lower the dumbbells slightly wider than your mid-chest, slowly and with control.
Gently touch the dumbbells to your chest.
On an exhale, press your arms upwards, keeping your elbows slightly bent.
Position the dumbbells just below eye level.
Exercise Variation:
The following chest press variations all vary in the way they target your muscles. It's best for you to try out a few to see which work for you more, then you can introduce them into your regular training routine.
Incline
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Cable
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Seated
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Standing
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Plate loaded
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⚠️How to avoid injury⚠️
Warm-up and cool down
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Start with lightweight first
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Introduce it into your training routine slowly
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Tips for Form & Technique:
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