Dumbbell Chest Press

Bench Chest Shoulder: Front Triceps

Keeping your feet up on the bench allows this to be a more 'back-friendly' version of the classic chest press.


  1. Lie on the bench with your feet on the bench, abdominals braced, and low back neutral. With the dumbbells in each hand, your elbows should be bent and thumbs should be facing in toward each other.

  2. Exhale and straighten your elbows and push the dumbbells straight up toward the ceiling. At the end of the movement, your elbows should not be locked, they should be slightly bent.

  3. You can either keep your thumbs pointing in toward each other, or you can turn your palms in as you complete the movement. Return carefully to the start position. Repeat 10 - 12 times, rest, then repeat the exercise sequence as desired.

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