Chest Press

Teaching points

• Lay on your back on a bench with your feet on the floor
  
  
• Hold a dumbbell in each hand, starting with the elbows bent and just below shoulder level
  
  
• Either hold the dumbbells in a pronated position (palms facing to your feet) or in a neutral position (palms facing each other)
  
  
• Push the hands straight up, towards the ceiling
  
  
• Slowly return to the starting position
  
  
• Keep the lower back in contact with the bench at all times

Variations & progressions

• Perform on an incline bench to place more emphasis on the upper chest
  
  
• Perform on a decline bench to place more emphasis on the lower chest

Muscles worked

• Pectoralis major
  
  
• Pectoralis minor
  
  
• Anterior deltoid
  
  
• Triceps

Alternative exercises

• Bench press
  
  
• Push-up
  
  
• Chest press machine
  
  
• Chest press using a resistance band

Related injuries

• Pectoral strain