Enhancing Skills

Chest Press

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.

Type:

Exercise

Equipment:

Barbell

The dumbbell chest press is a strength-training exercise that targets the chest muscles, specifically the pectoralis major and minor.

Stretch to do prior to exercise:

  • Chest stretch
  • Shoulder stretch
  • Triceps stretch

Warmup to do prior to exercise:

  • 5-10 minutes of light cardio such as walking, cycling, or jogging to increase heart rate and blood flow
  • Dynamic stretches such as arm circles, jumping jacks, or walking lunges

How to select the proper weight:
Choose a weight that allows you to perform the exercise with proper form and technique. Start with a lighter weight and gradually increase the weight as you become stronger and more comfortable with the exercise.

Proper form:

  1. Lie on a flat bench with your feet firmly planted on the ground.
  2. Hold the dumbbells with your palms facing forward and elbows bent at a 90-degree angle.
  3. Inhale and push the dumbbells up, extending your arms above your chest.
  4. Exhale and slowly lower the dumbbells back down to the starting position, keeping your elbows at a 90-degree angle.
  5. Repeat for desired number of reps.

How to reduce the difficulty:

  • Use lighter weights
  • Decrease the number of reps
  • Perform the exercise on an incline bench to decrease the range of motion

How to increase difficulty:

  • Use heavier weights
  • Increase the number of reps
  • Perform the exercise on a decline bench to increase the range of motion

Number of reps:

  • Beginner: 8-12 reps
  • Intermediate: 10-15 reps
  • Advanced: 12-20 reps

Estimated time for exercise: 10-15 minutes

Body Group:

Chest

Muscle Group(s):

Chest, Shoulders, Triceps

Muscles used:

Primary:

Pectoralis Major

Secondary:

Deltoids (Anterior), Triceps Brachii

Tertiary:

N/A

Difficulty:

Beginner

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.


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