• My EVO
    • FAQ
    • Contact Us
    Tutorial: Dumbbell Chest PressTutorial: Dumbbell Chest PressTutorial: Dumbbell Chest PressTutorial: Dumbbell Chest Press
    • What is Evo
      • What is Evo
      • Philosophy
      • EVO Manifesto
      • EVOMOVE
      • EVO Academy
    • Training
      • Training
      • Personal Training
    • EVO CLUBS
      • EVO Vienna Berggasse
      • EVO Fitness Mariahilfer Strasse
    • Blog Evo
    • Join
    • Trial
    EN
    • DE

    Tutorial: Dumbbell Chest Press

    25th November 2019
    Tutorial: Dumbbell Chest Press

    The dumbbell chest press is a classic and effective upper body strength exercise that will develop upper body strength for increased exercise performance.

    WHAT

    • The dumbbell chest press is a classic free weight exercise for upper body strength and pectoral (chest muscle) development.
    • The bench can be adjusted to incline (and decline) to target different areas of the pectoral muscles.

    HOW

    • Grab two suitably heavy dumbbells, curl them to your chest, and lie back on the bench
    • Engage your core, set the shoulders, and turn the dumbbells so that the fingers are facing forwards. Position the dumbbells so that the elbows are bent to 90 degrees and in line with the shoulders. The dumbbells should sit close to the armpits (a maximum stretch for the chest). This is the starting position for the dumbbell chest press. 
    • Keeping the core engaged and low back in neutral, press the dumbbells straight up and in towards each other, squeezing the chest muscles as you press. Pause at the top before returning to the start position. 
    • Repeat for reps or time.
    Join the EVOlution

    WHY

    • The dumbbell chest press has long been considered the king of upper body strength exercises and is traditionally performed with a barbell. The use of dumbbells provides several significant differences and benefits. 
    • Firstly, dumbbells require greater work from the shoulders to stabilise the ‘free’ weights. This makes the exercise ‘feel’ heavier, therefore requiring lower loads and lower risk of injury. Lower loads will also place a greater focus on technique. 
    • Secondly, the use of two separate weights allows for greater feedback which can help to minimise muscular imbalances between the left and right shoulders/arms. Poor technique and injury can both cause differences in strength between right/left sides of the body. The use of dumbbells can help to pick out these differences, subsequently allowing for greater focus on the weaker muscles. 
    • Finally, the use of dumbbells allows for a greater variety of functional movement, including single-arm and alternate arm pressing, as well as the ability to quickly change the grip and position of the dumbbells. 

    Now you know how to perform the dumbbell chest press. Find out more tutorials here:

    • Dumbbell chest press
    • Kinesis chest press
    • Superfunctional hamstring stretch
    • Shoulder foam roll
    • Lean back squat
    • Inverted press
    • Floor bridge
    • Barbell clean and press
    • Quad foam roll
    • Medicine ball tornado
    • Support front downward dog
    • Kinesis alternate high punch
    • Superfunctional glute stretch
    • Knee raise
    • Superman
    • Medicine ball squat to overhead press
    • Kinesis overhead press
    • TRX low press
    • Supported pull-up
    • Standing alternate low pull on the Kinesis Station
    • Deep squat long post
    • Med ball squat jump
    • Assisted squat
    • Superfunctional hip mobility with a twist
    EVO Fitness Instagram
    Share
    0

    Recent posts

    arms and abs workout
    8th March 2021

    Home workout of the week: 45-min arms and abs workout


    Read more
    Rückenschmerzen - back pain - EVO Fitness
    3rd March 2021

    Working from home and back pain: 3 ways to prevent it


    Read more
    Mobility Training
    1st March 2021

    Home workout of the week: 30-min full-body mobility training


    Read more

    Recent Posts

    • Home workout of the week: 45-min arms and abs workout

      Home workout of the week: 45-min arms and abs workout

      8th March 2021
    • Working from home and back pain: 3 ways to prevent it

      Working from home and back pain: 3 ways to prevent it

      3rd March 2021
    • Home workout of the week: 30-min full-body mobility training

      Home workout of the week: 30-min full-body mobility training

      1st March 2021
    • Rise and shine: 6 benefits of working out in the morning

      Rise and shine: 6 benefits of working out in the morning

      24th February 2021
    • Home workout of the week: 40-min full-body HIIT workout

      Home workout of the week: 40-min full-body HIIT workout

      22nd February 2021

    EVO AUSTRIA

    Address
    Lifestyle Concept Austria GmbH
    Wehlistraße 66, 5. OG
    1200 Wien

    E-Mail address: info@evofitness.at
    Telephone: +43 676 844644474

    MEMBERS

    • My EVO
    • FAQ
    • Contact Us

    DON’T MISS OUT ON OUR NEWS!

    Subscribe to EVO's Newsletter full of training tips, workout plans, event invitations and interesting offers.

    I agree to the processing and storage of my personal data in order to receive EVO’s communications.

    This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.

    © EVO Fitness, All Rights Reserved | Privacy Policy and Cookie Policy
    EN
    • EN
    • DE
    • My EVO
    • FAQ
    • Contact Us
    This website uses cookies to improve your experience. We assume you are ok with this, but you can opt-out if you wish. Learn more about cookie policy.Okay, thank you.