Lying Dumbbell Chest Press

Fitness Institute Chest Press

Written by Coryn Littler

January 2, 2020

Gym Exercises

Learn how to perform the Dumbbell Chest Press to strengthen the muscles of the chest and arms with the team at Fitness Institute.

To get into the starting position (Figure 1), lift the weights onto your thighs first, then ‘kick’ the weight up to your chest using your thighs as you lie back, keeping the weights in contact with the body.

Place feet back flat on floor for the rest of the lift.

From here, extend the elbows, finishing with dumbbells overhead (Figure 2).

Slowly flex the elbows, lowering dumbbells back to the starting position.

Classification of Exercise:

  • Compound

Major Joints: 

  • Glenohumeral Joint
  • Scapula
  • Elbow Joint

Major Muscles:

  • Pectoralis Major/Minor
  • Anterior Deltoid
  • Serratus Anterior
  • Tricep Brachii

Joint Action During Concentric Phase:

  • Horizontal Flexion of the Shoulder
  • Protraction of the Scapula
  • Extension of the elbow

Remember to seek the advice of your fitness trainer, medical and/or allied health professionals, if you are new to exercise or have an injury or medical condition to consider.

Learn how to test your fitness HERE.

See more Gym Exercises HERE

See more Strength Exercises HERE 

See more on our Fitness and Wellness courses HERE.

interested in becoming