Build Chest Strength with Chest Press

Chest Press

Rep Range

15-25

Hints

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.

Muscle Focus

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