Dumbbell Chest Press
Primary Target(s): Chest (All), Triceps
The dumbbell chest press is the most important move for comprehensive chest development, especially if you’re new to the lifting game. Some people swear by the traditional bench press, but the dumbbell version requires massive single-arm stabilization, which helps actively shape the pecs.
It’s also considerably more difficult, especially as the weight starts to skyrocket. Because of that, you won’t be able to handle as much weight as you would with a barbell.
(1) Lie on a flat bench with two dumbbells straight above your chest. Draw your shoulder blades back and place a slight arch in your back.
(2) Slowly lower until the dumbbells are parallel with your chest. Your arms should be at a 45° angle with your torso — not 90º.
(3) Powerfully contract your chest and press the dumbbells straight up. Squeeze your inner chest at the top.