Dumbbell chest press

A controlled strength exercise for chest, triceps and front shoulders. Learn the setup with light resistance before increasing the load.

By DailyHomeFit team · Written guide · Animation not yet available

Step-by-step instructions

1. Sit on a stable flat bench with light dumbbells. Lie back with feet supported, wrists above elbows and elbows below shoulder height.
2. Press the weights upward without bouncing or forcing your shoulders forward. Keep your back comfortable against the bench.
3. Lower slowly to a comfortable depth. Finish seated and put each weight down under control.

Muscles involved

Chest, triceps and front shoulders.

Common mistake to avoid

Do not flare the elbows straight sideways or use a load you cannot lower steadily.

Before adding this to a session

This guide explains one exercise; it is not a complete training plan. Ask gym staff to check unfamiliar equipment and demonstrate its safety mechanisms. Begin with a load you can move steadily, breathe throughout the movement and leave recovery time between demanding sessions for the same muscles. Stop for pain or dizziness. Seek individual advice if a medical condition or injury affects your exercise.

Sources and further guidance

• Mayo Clinic: strength-training technique and demonstrations
• Healthdirect: equipment, technique and starting gradually

Related gym exercises

• Machine chest press
• Incline dumbbell press
• Cable chest fly
• Push-up

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