dumbbell press
Lie on a flat or incline bench with your feet flat on the floor, holding a dumbbell in each hand resting on your thighs. Using your legs, kick the dumbbells up one at a time to bring them to your chest, palms facing each other or slightly angled.
- Equipment
- Equipment
- Difficulty
- Intermediate
- Focus Area
- Chest
- Injury risk
- Moderate
Primary muscles
- pectoralis major
- anterior deltoid
Secondary muscles
- triceps brachii
- rotator cuff
Target muscles
- chest
- arms
- shoulder
How to perform
- 1
Lie on a flat or incline bench with your feet flat on the floor, holding a dumbbell in each hand resting on your thighs.
- 2
Using your legs, kick the dumbbells up one at a time to bring them to your chest, palms facing each other or slightly angled.
- 3
Rotate your wrists so palms face forward, elbows slightly tucked (about 45 degrees from your torso), and dumbbells just outside your chest.
- 4
Press the dumbbells straight up towards the ceiling, fully extending your arms without locking your elbows.
- 5
Slowly lower the dumbbells back down to the starting position with control, feeling a stretch in your chest.
- 6
Repeat for the desired number of repetitions, maintaining control throughout the movement.
Safety & form
Train smart. Read these notes before adding heavy load.
