How to Do Chest Presses with Dumbbells

Are you tired of the same chest workout involving bench presses and barbells? Don’t sweat it--there are plenty of variations you can add to your chest presses to prevent boredom, stay motivated and promote muscle growth. One example of this is the use of chest presses with dumbbells. These can be done on an incline, decline or on a flat bench. All 3 presses work different parts of your chest--incline targets your upper pectorals, flat targets your middle pectorals and decline targets your lower pectorals. Adding dumbbells to your chest workout increases your range of motion and allows you to feel a greater stretch when performing presses. Furthermore, balancing a dumbbell in each hand requires the use of more stabilizing muscles than a barbell, so you’ll target more areas at once. Without a doubt, switching up your chest presses with the use of dumbbells will force your pectorals to grow like no other exercise!

Difficulty: Challenging

Instructions

Things You'll Need:

• Flat/Incline/Decline bench
• Dumbbells

1. Lie flat on a bench with your feet planted firmly on the ground. If using a decline bench with padding for your feet, adjust the correct settings. Your head, shoulders, gluteus and hamstrings should be positioned on the bench and should not be raised at any time during the exercise.

2. Grab a dumbbell in each hand and position your arms shoulder-width apart. The dumbbells should be aligned across your breastbone, but not in a straight line. Keep the dumbbells pointed slightly inward with your elbows bent and positioned underneath your wrists.

3. Exhale and press the dumbbells up until your arms are fully extended. Contract your pectoral muscles and feel them squeeze.

4. Inhale and return the dumbbells to the starting position. Be sure to feel the stretch in your pectoral muscles. Don’t bring the dumbbells past the point of your chest, as going further may strain your deltoid muscles. This is considered 1 repetition.

5. Complete 4 sets of 6 to 12 repetitions.

Tips & Warnings

• If a decline bench is not available in your fitness facility or home, place a step box or platform underneath the side of the bench closest to your feet. If looking to work on an incline press, place the step box or platform underneath the side closest to your head.
• Use a spotter to hand you the weights, provide guidance and monitor your technique, and remove the weights from your hand after each set.
• Keep the dumbbells pointed slightly inward when pressing up.
• If you are a beginner with dumbbells, use a light weight until you learn the proper form and technique.
• Do not arch your lower back at any time during the exercise.

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