Zirv Fitness
Strength exercise

Dumbbell Press

How to do it

  1. Lie back on a flat bench with a dumbbell in each hand held at the sides of your chest, palms facing forward.
  2. Plant your feet on the floor and keep your shoulder blades set against the bench.
  3. Press the dumbbells up until your arms are extended above your chest, driving through the chest and shoulders.
  4. Lower the dumbbells with control back to the sides of your chest, keeping your elbows under your wrists.
  5. Exhale as you press up and inhale as you lower back down.
  6. Keep a steady, even tempo on each rep rather than letting the dumbbells drop on the descent.

Muscles worked

ChestMuscles located in the front of the upper body, primarily responsible for pushing movements. All Chest exercises
TricepsMuscles located at the back of the upper arm, responsible for extending the elbow. All Triceps exercises
Anterior DeltoidFront portion of the shoulder muscle responsible for shoulder flexion and internal rotation. All Anterior Deltoid exercises

Related Chest exercises

Close-Grip Incline Barbell PressClose-Grip Smith Machine PressDecline Bench PressDeficit Push-UpDumbbell Incline Bench PressHigh Incline Smith Machine Press
Type
Strength
Equipment
Dumbbells
Primary muscles
Chest, Triceps, Anterior Deltoid
Measured in
Reps and weight