A chest press is basically like a triple espresso for your upper body: “This move allows you to press the most weight humanly possible to target your pecs, delts, and triceps, compared to other chest moves,” Matt Pippin, CSCS, strength and mobility coach at Pippin Performance in San Diego. To perform this exercise, you need only one dumbbell. Mayo Clinic, Rochester, Minn. Oct. 16, 2012. © 1998-2020 Mayo Foundation for Medical Education and Research (MFMER). For muscular endurance, hit three sets of 15 to 20 reps, with 60 seconds of rest in between. But yeah, it only works like that if you do it correctly so.... How to: Lie flat on your back, or on a bench, with your feet flat on the ground. That’s one rep. Dumbbell Floor Chest Press Sets 3 Reps 12 Rest 1 Min 2. Svend press . See our safe care and visitor guidelines, plus trusted coronavirus information. Don’t overload yourself with massive weights, stay within a 10–15 rep count. The most humanly possible?! Mayo Clinic offers appointments in Arizona, Florida and Minnesota and at Mayo Clinic Health System locations. Squeeze your shoulder blades together and slowly bend your elbows, lowering the weights out to the side, parallel with your shoulders, until your elbows form 90-degree angles. The dumbbell chest press closely mimics the bench press — the favorite exercise among serious weightlifters everywhere. Form tips: Be sure to squeeze your shoulder blades throughout the entire move—this creates a more stable platform to press from, keeping the move safer and allowing you to press more weight, Pippin explains. How to do it: Stand … You should lower and lift the dumbbells only a few inches to avoid overstraining these joints. Like the dumbbell chest press, dumbbell fly can be performed in three ways: flat, decline and incline. You may be able to find more information about this and similar content at piano.io, Outdoor Voices Is Having A Rare Black Friday Sale, Jenna Dewan Shows Off Abs While Dancing On IG, Here's What's Really On A Yogi's Wishlist, These 15 Exercises Will Make Your Shoulders BURN, The 12 Best Dumbbells To Buy For At-Home Training, Best Home Gym Equipment, According To A Trainer, Sweaty Betty's Black Friday Sale Is Finally Here, The 40 Best Fitness Gifts For Active Women, The Best Gifts For The Runner In Your Life. Make the dumbbell variety more challenging by pressing just one lighter dumbbell at a time, which will work your core, too. A single copy of these materials may be reprinted for noncommercial personal use only. “Plus, you’re developing horizontal pushing strength, which has a ton of practical application in the real world," Pippin says, "like opening doors, pushing carts/strollers, or improving performance in activities like yoga.”. Including form tips, and how to add it to … All rights reserved. In fact, all you really need is a single weight plate. Dumbbell Standing triceps Extension Sets 3 Reps 12 Rest 1 Min 5. Keep your movements smooth and controlled. Women's Health may earn commission from the links on this page, but we only feature products we believe in. Stand with feet shoulder width apart holding a dumbbell between your palms on bent arms in front of your chest. If you have shoulder, elbow, or lower-back problems, limit the range of motion. Nicole L. Campbell: To do the chest press with dumbbells, lie on your back with a dumbbell in each hand. … This content is imported from {embed-name}. To show you the drills I used the video from BarbarianBody. "And you should always change the angles you’re hitting in your routine.”, Working Out Based On Your Menstrual Cycle Is Legit, 7 Pro Athletes’ Top Hair Hacks For Summer. They also work the deltoids (a.k.a. This content does not have an Arabic version. Check out these best-sellers and special offers on books and newsletters from Mayo Clinic. In fact, all you really need is a single weight plate. You can use it in a HIIT routine with lighter weight—since the chest press hits so many muscle groups, it works well to get your heart rate up, Pippin says. Slowly press the weights upward until your elbows are almost straight. It works your chest and shoulders, and, best of all, you don’t even need a pair of dumbbells for this exercise. The chest press strengthens the muscles on the front of your chest, which can help you improve your performance in a variety of sports. Rest three minutes in between each set. Chest press is a standard move in any upper body workout. This exercise works your chest muscles, shoulders, and triceps. 1. How To Do A Chest Fly Correctly Using Dumbbells, Exactly How To Do A Bench Press (The Right Way). Campbell NL (expert opinion). Most Common Mistake: Slumping your back when squeezing the dumbbells removes some of the work from your chest. Reps/sets for best results: If you’re aiming to build strength, repeat for five to six reps, then three sets. You'll feel tension across your upper chest. It works your chest and shoulders, and, best of all, you don’t even need a pair of dumbbells for this exercise. If you’re looking to increase muscle size, aim for three sets of 8 to 12 reps, 90 seconds rest in between. Chest presses focus on exactly that—the chest muscle, called the pectoralis major. # 4. And you're not limited to dumbbells for your chest press: Trading them for a standard barbell will allow you to stimulate the most muscle, since you’re lifting a single object instead of two, he says. Here's how to correctly do a dumbbell chest press at home, using a bench or the floor. Chest press is a standard move in any upper body workout. […] Tutorials for Standing Chest Exercises. The chest press is an exercise you can do with dumbbells to work the chest muscles. How to do it: Stand with your feet shoulder-width apart for balance. shoulders) and triceps. The chest press is usually done lying on a weight bench, but you can also try it lying on the floor. The key of the svend press is to crush the dumbbells together, squeezing your pecs throughout the entire range of motion. While you're lying on your back, don't let your elbows drop below the horizontal line of your body. Bend down with your knees to pick up the dumbbells. You may be able to find the same content in another format, or you may be able to find more information, at their web site. Any use of this site constitutes your agreement to the Terms and Conditions and Privacy Policy linked below. Thank you very much for him for the great ideas and presentation. Edward R. Laskowski, M.D. Chest presses work your chest, shoulders, and triceps. Hold your upper arms perpendicular to your body and your forearms perpendicular to the floor. For most people, one set of 12 to 15 repetitions is adequate. The chest press strengthens the muscles on the front of your chest, which can help you improve your performance in a variety of sports. Flys consist of a movement where the elbows remain at a constant angle while the arm moves through an arch. Sets 3 Reps 12 Rest 1 Min 4. : The chest press is an exercise you can do with dumbbells to work the chest muscles. If you have shoulder, elbow, or lower-back problems, limit the range of motion. Squeeze those shoulder blades like you mean it. Here's how to correctly do a dumbbell chest press at home, using a bench or the floor. This move is also versatile for your goals: Grab a heavier set of weights to help build max strength, or light for muscular endurance, Pippin says.