Chest Press

1. Lie down on a bench with a dumbbell in each hand, held at shoulder level. Your feet should be flat on the ground.
2. Press the dumbbells upward, extending your arms fully without locking your elbows.
3. Lower the dumbbells back down to shoulder level in a controlled manner, maintaining a slight bend in your elbows.

1. Lower the dumbbells until your upper arms are parallel to the ground to achieve a full range of motion.
2. Perform the exercise with controlled movements, avoiding rapid or jerky motions.
3. Engage your core muscles to stabilize your body and protect your lower back.
4. If lying down, maintain a neutral spine by keeping your lower back pressed against the bench.

Easier

• Change the bench angle to perform incline or decline chest presses, targeting different parts of the chest.
• Press one dumbbell at a time while keeping the other arm in the starting position, adding an element of stability.
• Perform the chest press with a neutral grip (palms facing each other) to engage different muscle fibers.
• Lie on the floor instead of a bench for a floor press, especially useful if you don't have access to a bench.
• Perform the exercise on a stability ball to engage stabilizer muscles and challenge your balance.
• Use a chest press machine if you're new to weightlifting or have concerns about stability.