A foundational chest exercise that also engages your triceps and shoulders.
- +Works on chest, triceps and shoulders
- +Allows for individual arm movement
- +Can be done at various angles for muscle variation
- –Risk of injury if done without a spotter
- –Not ideal for people with shoulder issues
This exercise targets:
Chest
Middle Chest
Upper Chest
Lower Chest
Serratus
–
Triceps
Shoulders
Front Delts
Ratios are approximate and can vary depending on form and technique.
How to perform
- Sit, place dumbbells on thighs, lie back, and bring them to chest level
- Feet flat, slight natural arch, shoulder blades pulled back and down
- Grip neutral to pronated; wrists straight, knuckles to ceiling
- Elbows about 45° from torso; dumbbells over mid‑chest, not shoulders
- Inhale, lower slowly until elbows are just below bench level
- Press up by driving through chest; exhale; stop before locking out hard
- Keep dumbbells moving vertically; don’t clank them together
- Control every rep; avoid flared elbows or bouncing off the chest