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Chest Press Dumbbells

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Primary Muscles:
Anterior & Medial Deltoids, Obliques, Pectorals, Tranverse Abs, Triceps

chest press muscles

Rotator Cuff, Lumbar Multifidus

Level of Difficulty: (4/10)

Scale 4

10-15 Reps - General toning 
  • Sit down on the bench with the dumbbells resting on your thighs. 
  • When ready, bring the weights to the shoulder and lie back. 
  • Position dumbbells to sides of chest with bent arm under each dumbbell. 
  • Push dumbbells up toward ceiling keeping the elbows to the sides until arms are extended. 
  • Lower weight to sides of upper chest until a slight stretch is felt in chest or shoulder. 

Teaching Points  

  • Dumbbells should follow slight arch pattern, above upper arm between elbow and chest at bottom, traveling inward over each shoulder at top. 
  • Do not lock the elbow joint once your arms are extended 
  • Exhale as you raise the arms up and inhale as you lower the arms 
  • Ensure lower back is supported. This can be achieved by pressing the lower back into the bench.  


  • Use a lighter weight 
  • Decrease range of movement  
  • Use a barbell 
  • Use a heavier weight 
  • Place your feet on the bench or block 
  • Use a spot if using very heavy weights