How to Do Chest Presses

The Bench Press combines two actions: horizontal adduction and shoulder flexion (pushing your arms out in front of you when they're down at your sides).

Difficulty: Moderately Easy

Instructions

1. Hold dumbbells and lie face up on the floor or an exercise bench. Arms are at chest level, elbows at a 90-degree angle. Easier option: Use lighter weights. Doing chest presses on a fitness ball targets your core stabilizing muscles better than doing the same move on a stable bench. Want to try it? Get comfortable with this exercise first!

2. Bend legs and place feet on floor about hip width apart. Raise arms toward ceiling, palms facing forward. When straightening arms, align dumbbells over shoulders and chest.Make sure your head and shoulder blades stay pressed against the bench and your lower back maintains a natural arch throughout the movement. If you have to arch your lower back excessively to push the dumbbells up, you're using too much weight

3. Bend elbows and lower dumbbells until upper arms are parallel to the floor (elbows bent 90 degrees, but not dropping below shoulders if you're on a bench).

4. Return to starting position.