How to do Chest Press? Chest Exercise

chest exercise chest press dumbbell bench press

The bench press is a traditional exercise that targets the chest, shoulders, and arms. To maximize effectiveness and prevent injury, it is crucial to maintain correct form and technique.

For beginners, consider seeking guidance from a personal trainer or exercising with a partner who can assist you, observe your form, and provide advice. Additionally, there are numerous bench press variations that can be performed with or without equipment.

How to perform a chest press

Here are a few guidelines and a step-by-step guide to help you perform the chest press exercise. You can also refer to this video for a demonstration of the chest press technique.

Before beginning this exercise, here are a few tips for better form:

  • Keep your spine flat throughout the exercise and avoid arching your low back.
  • Press your head, shoulders, and buttocks into the bench the entire time.
  • You can use a raised platform under your feet.
  • Press your feet firmly into the floor or platform throughout the exercise.
  • To target your triceps, draw your elbows in close to your sides.
  • To target your pectorals, flare your elbows out away from your body.
  • Keep your wrists neutral so they don’t bend in either direction.

To do a chest press

  1. Lie on a flat bench with your feet pressing into the floor.
  2. Draw your shoulders down and back to press them into the bench.
  3. Hold two dumbbells with palms facing forward and your thumbs wrapped around the handle.
  4. On an inhale, lower the dumbbells slightly wider than your mid-chest, slowly and with control.
  5. Gently touch the dumbbells to your chest.
  6. On an exhale, press your arms upwards, keeping your elbows slightly bent.
  7. Position the dumbbells just below eye level.
  8. Do 2 to 3 sets of 8 to 15 repetitions.

Here are some other chest press tutorials:

How To Use The Chest Press Machine Mike Sewell Fitness

In this video I show you how to safely and effectively use the chest press machine in your gym.

Whether you train within The Gym Group or train in pure gym we all have roughly the same equipment now so it’s easy to have one tutorial for any gym you go to.

 How To Use The Chest Press Machine by PureGym

This video shows you how to set up and use the chest press machine - a great piece of kit to strengthen your chest muscles which will help with exercises like press ups.

 How To: Chest Press (Cybex) by ScottHermanFitness

How-To Use the "Chest Press" Machine by Tri Cities Gold's Gym

How To: Dumbbell Chest Press

 Dumbbell Bench Press - Chest Exercise

(Starting Position)

- Sit on a flat bench with a dumbbell resting on top of each thigh. Use your legs to help you lift the weights while you lie back on the bench.
- Then, lift the dumbbells and hold them close together directly over your chest with your arms extended and your palms facing away from your body.
- Your back should be slightly arched and your glutes stabilized on the bench. This is the starting position.

(First Movement)

Now, inhale as you gradually lower the dumbbells by bending your elbows and bringing your arms back until the weights reach chest level.
Your forearms and upper arms should make an angle close to 45 degrees at the bottom of the movement.

(Second Movement)

- Exhale as you press the weights back up to the starting positon while squeezing your pecs.

(General tips)

- Make sure to keep your chest lifted and your shoulder blades pinned to the bench throughout this entire exercise.
- When you finish your reps, rest the dumbbells back on your thighs to help you place them safely on the floor.

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