Chest Press

This exercise targets the muscles of the chest and shoulders.

  1. Lie on your back on the floor, knees bent and feet flat on the floor.
  2. Hold a dumbbell in each hand at chest level, about shoulder width apart. Your elbows should be bent and your palms should face your knees.
  3. Slowly straighten your arms toward the ceiling, directly above your chest to a count of two.
  4. Pause. Slowly lower the dumbbells back to your chest, to a count of four.
  5. Repeat 10 times for one set. Rest for one to two minutes. Then complete a second set.

Make sure you:

  • Raise the dumbbells directly above your chest. Don't let your arms move toward your head or your waist as you lift.


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