Dumbbell Chest Press

The Dumbbell Chest Press is performed on a bench and is a good exercise to improve Muscular Strength. The difficulty of this exercise can be adapted by changing the amount of weight or number of repetitions. It is an excellent chest exercise and also works the shoulders and tricep muscles.

Body Part and Muscle Group
The Dumbbell Chest Press works the front upper body and back of upper arm with particular focus on the following muscles Pectorals, Tricep and Anterior Deltoid.

Joint Actions
The movement to perform the Dumbbell Chest Press involves Shoulder Horizontal Flexion and Elbow Extension.


  • Following on from the Clean and Heave Press.
  • Bend your arms to approximately 90 degrees, lowering the bar carefully behind your head.
  • Push the bar up by straightening your arms and keeping your wrists rigid.

Progression: Add more weight, increase your reps, increase your sets or slow the exercise down

Alternative: Barbell Chest Press.

Dumbbell Chest Press
The Dumbbell Chest Press is a good way to strengthen the pectorals (chest muscles) but, as with all exercises, you should make sure you balance your workout by doing some upper back exercises. For example, if you do 2 sets of 12 reps on the chest press try and do an exercise like the single arm row or the bent arm pullover exercise.

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