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Dumbbell chest press
ChestBeginner
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Mid pec (sternocostal head)· HighLower pec (abdominal part)· HighUpper pec (clavicular head)· MediumAnterior deltoid· MediumTriceps brachii· Medium
Chest press with dumbbells on flat bench.
Target muscle
Mid pec (sternocostal head)Lower pec (abdominal part)Upper pec (clavicular head)Anterior deltoidTriceps brachii
Equipment needed
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Step-by-step guide
- 1Lie on a flat bench, feet planted firmly, hold a dumbbell at each side of the chest.
- 2Retract the shoulder blades into the bench, slight chest arch.
- 3Press both dumbbells straight up until arms are nearly extended, weights close at the top.
- 4Lower slowly to chest level, elbows around 45°, then press up again.
Safety notes
Không khóa khuỷu đột ngột ở đỉnh.
An toàn cho người mới vì máy cố định quỹ đạo — tốt để học cảm giác ép ngực.
Correct form tips
- Keep wrists straight, weights stacked over the elbows.
- Keep elbows ~45° to the torso, not flared to 90°.
- Control the weights on the way down, don't drop them.
Mistakes to avoid (injury risk)
- Flaring elbows to 90° → shoulder-joint stress.
- Lowering too far out of control → excessive shoulder strain.
- Pressing unevenly → loss of stability.