Single Dumbbell 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
10-12
How to do Single Dumbbell Chest Press
Lay on the ground holding a single dumbbell with both hands, positioning it above your chest. Ensure a firm grip, with palms pressing against the underside of the dumbbell's plates or handle. Press the weight straight upwards in a controlled manner. Lower it back down steadily to the starting position.
Common mistakes
Allowing wrists to bend backward under the weight. Using momentum rather than maintaining a controlled motion. Not keeping both hands equally engaged, leading to a tilted press.
Breathing
Exhale as you push the dumbbell up. Inhale as you bring it back down to the starting position.
Muscles worked
Primary Muscles
Middle Chest
Secondary Muscles
Upper Chest, Lower Chest, Shoulders, Triceps, Serratus Anterior
Tertiary Muscles
Traps, Levator Scapulae, Rhomboids, Infraspinatus, Teres Major, Teres Minor, Latissimus Dorsi, Lower Back, Erector Spinae
