Slide show: Weight training exercises
Woman doing chest press with dumbbells
Previous Next 2 of 11 Chest press

The chest press is an exercise you can do with dumbbells to strengthen the pectoral muscles in the front of your chest, some of the shoulder muscles and the triceps muscles in the back of your upper arms.

Lie on your back with your knees bent and a dumbbell in each hand. Hold your upper arms perpendicular to your body and hold your forearms perpendicular to the floor. Slowly press the weights upward until your elbows are almost straight. Be careful to avoid locking your elbows into a straight position.

You'll feel tension across your upper chest. Return to the starting position slowly, being careful not to drop your elbows below the surface of the bench. Repeat.

Although the chest press is usually done lying on a weight bench, you can also try it lying on the floor.

From Mayo Clinic to your inbox

Sign up for free, and stay up to date on research advancements, health tips and current health topics, like COVID-19, plus expertise on managing health.

To provide you with the most relevant and helpful information, and understand which information is beneficial, we may combine your email and website usage information with other information we have about you. If you are a Mayo Clinic patient, this could include protected health information. If we combine this information with your protected health information, we will treat all of that information as protected health information and will only use or disclose that information as set forth in our notice of privacy practices. You may opt-out of email communications at any time by clicking on the unsubscribe link in the e-mail.

See more Multimedia Nov. 11, 2020