Chest Press Into Close Chest Press
This chest exercise mainly works your middle chest and triceps, with help from your upper chest, lower chest and shoulders. Watch the demo video, then follow the tips below.
Rep Range
10-20
How to do Chest Press Into Close Chest Press
Lay on the ground with dumbbells held in each hand, palms facing forward. Start with a standard chest press by pressing the dumbbells upwards. Lower them back down, shift your hands closer together touching the dumbbells to each other. Perform a close chest press, alternate between the two pressing styles.
Common mistakes
Not differentiating between the two press styles. Using momentum instead of controlled motion. Not keeping the dumbbells close enough during the close chest press.
Breathing
Exhale as you press the dumbbells up, whether it's a standard or close press. Inhale as you lower them back down.
Muscles worked
Primary Muscles
Middle Chest, Triceps
Secondary Muscles
Upper Chest, Lower Chest, Shoulders, Serratus Anterior
Tertiary Muscles
Traps, Levator Scapulae, Rhomboids, Infraspinatus, Teres Major, Teres Minor, Latissimus Dorsi, Lower Back, Erector Spinae
