Chest Press - Free Weight

Other types of Chest Press: Machine Resistance Tube Stability Ball

  • Select two dumbbells then lay down on a bench. Press your back flat against the bench and pull your abdominals into your lower back to stabilize your core.

  • Press the dumbbells slowly away from your chest until your arms are straight. Pause, then slowly bend your arms to a 90 degree bend.

  • Chest 

  • Arms  Shoulders 

  • Pectoralis major, Anterior deltoids, Triceps brachii

  • TIP: Keep your elbows in front of your body with your ribs closed, not allowing your back to arch off the bench.

Variations for Chest Press

  • Smith Chest Press

    The Smith bar acts as a spotter so that you do not have to have a partner while lifting heavy weight.

  • Barbell Chest Press

    Very similar to chest press with dumbbells, but your stability muscles will help each other since they are holding onto the same bar instead of independent dumbbells.


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Arms Chest Abdominals Hips Thighs Lower legs Shoulders Back
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