It helps you to isolate both the sides of your body, improving stability and balance. Squeezing the weight forces you to maintain muscle engagement throughout the exercise. It’s when the exercise feels impossible to finish. It isolates your inner pectorals and minimizes the potential for injury. Watch a demonstration of the chest press in this video: Before beginning this exercise, here are a few tips for better form: The chest press is one of the best chest exercises for building upper body strength. To target your triceps, draw your elbows in close to your sides. There are several chest press variations that you can do with or without a machine. The chest press is a classic upper-body strengthening exercise that works your pectorals (chest), deltoids (shoulders), and triceps (arms). During an intense workout, the “pain cave” is the point of physical and mental fatigue. Continue reading to learn how to do chest presses, the benefits, and safety precautions. They work the same muscle groups but in slightly different ways. Benefits extend from…. To target your pectorals, flare your elbows out away from your body. For the best results and safety, it’s essential that you use proper form and good technique. When using dumbbells, avoid putting them on the floor by your sides upon completion. Benefits The chest press is one of the best chest exercises for building upper body strength. Hold two dumbbells with palms facing forward and your thumbs wrapped around the handle. A variation on a dumbbell chest press, the incline dumbbell press targets the upper portion of the pectoral muscle and shoulders more than a standard bench press does. Press your feet firmly into the floor or platform throughout the exercise. Lift, Burn more Fat, Get Stronger and Live Healthier! Here is how…, Abdominal bracing is a technique that can help you protect injury-prone areas like the neck and lower back from straining. Skull Crusher Exercise: Benefits, Mistakes, Form, How Light Treatment Fights Seasonal Affective Disorder. These benefits may help you to look and feel better, which can increase your confidence and well-being. Place the dumbbells on your thighs before lowering them to the floor. If you’re just starting out, find a personal trainer or workout buddy who can spot you, monitor your form, and give feedback. Try out a few to see which you prefer or mix a few into your workout routine. The cable chest press strengthens your core muscles, which improves balance and stability. Lift the weights up and extend the arms perpendicularly to your body. Designed by Elegant Themes | Powered by WordPress. Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS. On an exhale, press your arms upwards, keeping your elbows slightly bent. They’ll help you get started and make sure you’re doing the exercise correctly. Keep your spine flat throughout the exercise and avoid arching your low back. Below are some tips and step-by-step directions for doing the chest press. Other effective exercises include pec deck, cable crossover, and dips. Here are…. To stay safe and avoid injury, it’s important that you do the chest press with care and caution. Tight up your abs and squeeze your shoulder blades together to stay centered and in control. The chest press targets your pectorals, deltoids, and triceps, building muscle tissue and strength. Press your head, shoulders, and buttocks into the bench the entire time. Do you want to work on your biceps? The machine allows you to lift heavier loads with more control. Plus, you’ll need to rest your shoulders the following day to avoid overuse and potential injury. Incline vs. Flat Bench: What’s Best for Your Chest? Healthline Media does not provide medical advice, diagnosis, or treatment. Position the dumbbells just below eye level. As you know, chest presses are one of the top five exercises to develop a great physique and get in shape. Unsubscribe at any time. What is a “Pain Cave” and How Do You Power Through It in a Workout or Race? Abdominal Bracing Exercises to Take the Strain Off Your Back. The chest press targets … On an inhale, lower the dumbbells slightly wider than your mid-chest, slowly and with control. Along with walking, jogging, or jumping, do a few stretches to loosen up your arms, chest, and shoulders. Other effective exercises include pec deck, cable crossover, and dips. They can be available to hold weights, check your form, support your movements, and ensure you’re using the correct weight load. You can do this exercise one arm at a time. Strength: Alternating chest presses help strengthen your chest and other upper body muscles. Tips for a Healthier Happier Thanksgiving! You can alternate the chest press and bench press on different days of your workout to vary your routine. Start with low weights and slowly build up once you get the technique down.