How to Do a Chest Press

  1. Lie flat on a bench holding dumbbells in both hands at chest level, elbows bent.
  2. Press the dumbbells upward until your arms are fully extended.
  3. Slowly lower the weights back to the starting position.

Muscles Affected


Primary muscles:Pectorals (chest)

Secondary muscles: Shoulders, biceps

Equipment:Dumbbells or barbell, bench

Band Reverse Plank

Proper Form And Breathing Pattern

Maintain a neutral spine and avoid arching your back. Exhale as you press the weights up. Inhale as you lower them down.


Sets And Reps

Do 2–3 sets of 8–12 reps per side.

Benefits of Chest Press

  1. Builds upper body strength by targeting the chest and supporting muscle
  2. Enhances pushing power and muscle definition in the upper body.