How to Do a Dumbbell Chest Press

Using dumbbells to exercise has many benefits over simple machine based exercises including allowing you to better target the desired muscle groups. Read one to learn a basic dumbbell chest press, an exercise that targets the pectoral and triceps (chest and arm) muscles.

Things You'll Need

• Weight bench
• Dumbbells

Instructions

1. Choose a weight (one dumbbell for each arm) you feel comfortable with. When just starting, it is best to err on the lighter side so you can get used to the motion without worrying very much about the resistance.

2. Lay flat on the bench with your feet flat touching the floor.

3. Roll your shoulders back so your shoulder blades are in full contact with the bench and your chest is sticking out.

4. Keep the dumbbells perpendicular to your body and your grip centered on each dumbbell and extend your arms upward slowly until straight.

5. Lower the dumbbells back down slowly to the starting position and repeat.

Tips & Warnings

• Ideally, you will work up to a weight that allows you up to 10 repetitions in a row to gain strength, 15 if you are just looking to tone. Most trainers recommend doing at least two sets for each exercise.

• Working with free weights can be hazardous. It is a good idea to find a training partner to spot you in case of muscle failure to avoid injury.