How to Do Dumbbell Presses

Video Transcript

"Hello I'm Kyle Brayer and your first chest workout for your in home training will be the dumbbell press. We are going to do it on this bench here. You can also do it on a stability ball or even flat on the ground if you have a mat. Your range of motion will just be slightly decreased if you do do it on a mat. So I recommend a bench or a ball. Kerry's got five pound dumbbells, you want to pick a weight that you can do about fifteen repetitions to start. And depending on your training program you can adjust from there. Kerry is going to lay back nice and slowly keeping those dumbbells on her chest as she lays back using her abs to let her down nice and slow. She is going to keep her feet either flat on the floor or on the pegs on this bench, whatever is most comfortable for her. From here she is going to push the weight straight up and rotate her palms away from her body toward her feet. So she pushes up, this going to be her starting position. She will now let the weight come down and she'll bend her elbows until her arms are ninety degrees and parallel to the floor and then she'll push back up. And down and back up. Now this is a very controlled moment, you need to do it nice and slow and under control so if the weight is too heavy you won't be able to do that. Up and down, she is inhaling on the way down to the negative portion and exhaling on the way up. Alright you can go ahead bring those down Kerry and sit up. Now the advantage to using dumbbells on this movement as opposed to a barbell or as opposed to doing push ups is that you are working the stabilizer muscle. So as you can see Kerry's shaking in this moment. As you add weight and you do this longer you start to get less of the shakes because you are working all those stabilizer muscles inside the pectoral region. So this is a laying dumbbell press."