Chest
Chest Press
The dumbbell version of the bench press. It builds your chest, the front of your shoulders and your triceps, and each arm has to do its own work.
- Works
- Chest, front shoulders, triceps
- Equipment
- A pair of dumbbells and a bench, box or the floor
- Load
- Medium to heavy
How to do it
- 1Lie back on a bench or box with your feet flat on the floor. Hold the dumbbells at the sides of your chest, palms facing your feet.
- 2Pull your shoulder blades back and down so your chest lifts a little.
- 3Press the dumbbells up until your arms are straight over your chest.
- 4Lower them slowly back to the sides of your chest, elbows at about 45 degrees from your body.
Cues
- Shoulders down and back the whole time.
- Take 2 or 3 seconds on the way down.
- Press up and slightly in, so the dumbbells finish over your chest, not your face.
Common mistakes
- Elbows flared straight out. That puts the load on your shoulders. Tuck them to about 45 degrees.
- Dropping the weight. Control the way down; that's where a lot of the work is.
- Back arched off the bench. Keep your feet planted and your ribs down.
Easier
Tiff's version is a floor press. Lying on the floor stops your elbows at the bottom, which is easier on the shoulders.
Harder
Slow the lowering to 4 seconds, or pause for 1 second at the bottom.
Try it: 3 sets of 8 to 12 reps, or 30 seconds on and 30 off.
Can I do a chest press without a bench?
Yes. Do it on the floor (a floor press) or on a sturdy box or step. The floor shortens the range a little, which is fine and easier on your shoulders.
