Dumbbell Presses for the Pectorals

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Dumbbell presses are a great method for working out your pectorals in a very efficient way. Use dumbbell presses for the pectorals with help from a fitness and physical therapy professional in this free video clip.

Part of the Video Series: Weights & Exercise Tips
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Video Transcript

Hi, welcome back to the Cave Cam. I'm Coach PJ at CPJ Fitness in San Diego, California. Today, I'm going to show you dumbbell pectoral exercises. I'm going to show you today a chest press with the dumbbells. Now there's two ways you can do it. There's one on a bench, traditional which is good but today I'm going to show you on the ground. That way you can protect your shoulders and with the range of your deceleration with the arms come down you'll hit the floor. That will protect the shoulders from hyper extending, especially with free weights because it requires a lot of contracting muscles to keep everything stable and in alignment. So using the floor instead of a bench, I'm going to lie back, keep my knees bent so it takes the pressure off the back. You'll grab a comfortable challenging weight. You start here, hands together, back is flat, this is great to keep you in alignment and you're just going to drop the arms down and wide, just like you would normally do a chest press but notice how my arms hit the ground. That keeps me in alignment and in check and then I just drive it up, just like this, exhale up, inhale down. You can mix it up and do single or together again. But notice the check here keeping everything in alignment, no stress or strain on the shoulder because you've got the floor there to keep you safe. Now as you progress you can certainly go on a flat bench and control it yourself and that is a good chest press with the dumbbells. And once again, I'm Coach PJ, and I just showed you a dumbbell press for the pectoral muscles.

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