Dumbbell Chest Press Description:

The dumbbell chest press is a two-joint motion exercise used to target primarily the chest, particularly the sternal pectoralis major. Being a two-joint motion, this exercise also works the triceps and, typically, will allow you to safely use more weight than would the dumbbell chest adduction. Using dumbbells allows the lifter to bring the arms together as they come up. This provides the chest with a greater contraction than could be accomplished using a barbell or most chest press type machines.

Alignment and Positioning for the Dumbbell Chest Press:

1. Plant the feet firmly onto the floor or an elevated platform.
2. Place the head and shoulder blades firmly onto the ball, keeping a natural arch in the lower back.
3. Pull the shoulder blades tightly together, and hold them there throughout the exercise (scapular retraction).
4. Align the arms straight up from the shoulders, elbows slightly flexed and rotated out. Position the hands and dumbbells perpendicular to the body.

Technique of the Dumbbell Chest Press:

1. Bend the elbows. Lower the arms to about 90 degrees from the body or parallel to the ground without rotating the shoulders.
2. Hold, then contract the chest, and pull the arms up and together to their original starting position without rotating the shoulders.
3. Keep the chest tight at the finish of each repetition. Repeat.