Dumbbell Chest Press | Illustrated Exercise Guide

Primary muscles: Chest
Secondary muscles: Triceps, shoulders
Equipment: Dumbbells
Exercise for the opposite muscles: Dumbbell wide row

Dumbbell Chest Press Instructions

1. Lie down on a mat with your knees bent and a dumbbell in each hand.
2. Push the dumbbells up toward the ceiling so that your arms are directly over your shoulders and your palms are facing your feet.
3. Lower your arms and repeat the movement.

Proper Form And Breathing Pattern

When doing the dumbbell chest press exercise, keep your spine in a neutral position and breathe out as you push the dumbbells up, being careful not to lock your elbows.

From the Shop

Exercise Benefits

The dumbbell chest press strengthens your shoulders, triceps, and chest muscles and it also helps to tone your upper body, improves your posture, and prevents injuries. When doing an upper body workout it’s very important to work not only your arms and shoulders but also your back and chest.

Dumbbell Chest Press Demonstration

Sets And Reps

Start with 2 to 3 sets of 8 to 12 repetitions and pair the dumbbell chest press with back exercises like the bent over row or the dumbbell wide row to keep your upper body sculpted, proportional and to improve muscle tone and strength.

Calories Burned

To calculate the number of calories burned doing the dumbbell chest press, enter your weight and the duration of the exercise:

Related Upper Body Exercises

Try these other upper body exercises to tone, tighten and sculpt your triceps, biceps, chest, upper back and shoulders:
Dumbbell punches
Dumbbell shoulder press
Chest fly
Dumbbell pullover

Popular Workouts

Full Body Workouts

20-Minute Metabolism Boosting Workout

The secret to burning calories and ultimately losing weight is to maximize the efficiency of your energy systems. This 20-Minute Metabolism …

Lower Body Workouts

Legs, Booty & Cardio Bodyweight Workout

Work your legs and booty from all angles with this 29-minute bodyweight workout. A lower body and cardio routine that will help you sculpt long and lean muscles and burn off body fat …

Core Workouts

Belly Fat Burner Workout For Women

Flatten your abs and blast calories with these 10 moves! A belly fat burner workout to tone up your tummy, strengthen your core, and …