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Chest Press

Summer has just arrived and people everywhere are shedding their winter layers and exposing their flesh to the warm sun. Beaches, parks and even street corners are overflowing with pumped muscles, toned abs and tight calves. This is the time of year for festivals, parties and a whole range of outdoor events.

You can feel deflated by your lack of gains over the winter. That toned chest, perfect for a summer t-shirt isn’t quite there. Perhaps you have spent too many evenings watching Netflix and eating pizza instead of hitting the gym. Maybe you have focused on the wrong type of exercise, or simply don’t know where to start. Don’t be discouraged. Many people don’t know where to start when it comes to creating a gym routine to achieve the maximum results.

The chest press should be an essential exercise in your gym routine. To achieve the look of that well built, toned chest that so many gym goers desire, the chest press is indispensable. You may have noticed many other gym goers straining under the pressure of heavy weights, faces red and veins bulging from the effort of lifting. It often the case that they are doing the exercise wrong. This is something which may put you off. You may veer away from the weight section altogether. You may decide to stick to the treadmill for an entire hour.

Fear not, as the chest press is a simple routine. When carried out correctly it can give you amazing results for your chest, shoulders, biceps and triceps. By learning the correct technique you can confidently stroll toward the dumbbell rack and get working on get that chest to show off at the beach.


Fortunately for you, we explain exactly how to carry out this exercise so you keep gaining all summer long. Here is what you need to do:

  • Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs. The palms of your hands will be facing each other.
  • Then, using your thighs to help raise the dumbbells up, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width.
  • Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. The dumbbells should be just to the sides of your chest, with your upper arm and forearm creating a 90 degree angle. Be sure to maintain full control of the dumbbells at all times. This will be your starting position.
  • Then, as you breathe out, use your chest to push the dumbbells up. Lock your arms at the top of the lift and squeeze your chest, hold for a second and then begin coming down slowly. Tip: Ideally, lowering the weight should take about twice as long as raising it.
  • Repeat the movement for the prescribed amount of repetitions of your training program.

Caution: When you are done, do not drop the dumbbells next to you as this is dangerous to your rotator cuff in your shoulders and others working out around you.


Just lift your legs from the floor bending at the knees. Twist your wrists so that the palms of your hands are facing each other. Place the dumbbells on top of your thighs. When both dumbbells are touching your thighs simultaneously push your upper torso up (while pressing the dumbbells on your thighs) and also perform a slight kick forward with your legs (keeping the dumbbells on top of the thighs). By doing this combined movement, momentum will help you get back to a sitting position with both dumbbells still on top of your thighs. At this moment you can place the dumbbells on the floor.

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