Chest Press
The chest press exercise is usually performed with two dumbbells. Performing the same exercise with a barbell is referred to as a bench press.
Teaching points
- Lay on your back on a bench with your feet on the floor.
- Hold a dumbbell in each hand, starting with the elbows bent and just below shoulder level.
- Either hold the dumbbells in a pronated position (palms facing to your feet) or in a neutral position (palms facing each other).
- Push the hands straight up, towards the ceiling.
- Slowly return to the starting position.
- Keep the lower back in contact with the bench at all times.
Variations & progressions
- Perform on an incline bench to place more emphasis on the upper chest.
- Perform on a decline bench to place more emphasis on the lower chest.
Muscles worked
- Pectoralis major.
- Pectoralis minor.
- Anterior deltoid.
- Triceps.
Alternative exercises
- Bench press.
- Push-up.
- Chest press machine.
- Chest press using a resistance band.
Related injuries
- Pectoral strain.
