Chest Press
This chest exercise mainly works your middle chest, with help from your upper chest, lower chest and shoulders. Watch the demo video, then follow the tips below.
Rep Range
15-25
How to do Chest Press
Lie flat on your back on the ground with knees bent and feet flat. Holding dumbbells with palms facing your legs, as you press up, rotate your wrists so the palms face each other at the top. Reverse the motion as you lower back down.
Common mistakes
Avoid arching your back off the ground; maintain a neutral spine. Keep movements smooth and controlled, avoiding sudden drops.
Breathing
Inhale as you lower the dumbbells; exhale as you press and rotate them up. Repeat.
Muscles worked
Primary Muscles
Middle Chest
Secondary Muscles
Upper Chest, Lower Chest, Shoulders, Triceps, Core, Serratus Anterior
Tertiary Muscles
Traps, Levator Scapulae, Rhomboids, Infraspinatus, Teres Major, Teres Minor, Latissimus Dorsi, Lower Back, Erector Spinae
