There are many variations of the chest press exercise that can be done with dumbbells, including incline, decline, neutral grip, single hand, wrist rotation, and floor presses. Isolation exercises such as the alternating or single arm variation can also be used to target one side of the pec muscles while improving muscular stability and balance on the other.
There is a chest press variant that will suit everyone from the strength training novice still learning the basics to the seasoned pro with special ambitions.
In the course of a single day, you may have to push a large shopping cart through a crowded grocery store, walk your children in a stroller down the street, and reposition your couch after your crazy dog displaced it. What links all of these separate pursuits together? They all need you to press heavy things, which requires you to use your upper body.
And that's why it's a good idea to work on your bench press (chest press) form, Pressing strength is increased by this exercise, which is lying on the floor or a bench and pressing weight straight toward the ceiling, which, as she says, facilitates these commonplace activities. Even though it's called a chest press, you'll be working your deltoids, triceps, and biceps as well as your pecs.
The benefits of the chest press on strength training can be had even if you go away from the classic version of the exercise. Chest press variants that are simplified for beginners or expert lifters who want to get back to basics are a great way to work on form without having to make any arduous adjustments to technique. On the other hand, those who are looking to increase the difficulty or focus on a specific set of muscles can try chest press variations that call for greater coordination and focus. Even if you're already dealing with shoulder pain, you can still benefit from strength training by performing a modified version of the chest press. To put it another way, when performing a chest press, you should pick a variant that suits your current fitness level, your personal preferences, and your goals.
Photo by Damiano Simoncelli / Unsplash
How to Do a Chest Press
Hold a pair of medium-weight dumbbells in each hand and sit on the floor with your knees bent at a 45-degree angle, feet flat on the floor in front of your butt.
Holding the dumbbells in front of your shoulders, squeeze your elbows tightly against your ribs and slowly drop your torso to the floor so that you are lying face up. Spread your fingers wide and angle your triceps 45 degrees out from your body, palms facing your feet. Stand firmly on the soles of your feet and tighten your abdominal muscles. This is where we begin.
Straighten the arms so the weights are directly over the shoulders and press the dumbbells up toward the ceiling.
Pause with weights a few inches above shoulders before lowering them slowly to chest and triceps to floor.