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Getting set

Lie on the bench with a dumbbell in each hand and your feet flat on the floor

(or up on the bench if it’s more comfortable). Push the dumbbells up so that

your arms are directly over your shoulders and your palms up. Pull your

abdominals in, and tilt your chin toward your chest. (See Figure 14-7a.)

The exercise

Lower the dumbbells down and a little to the side until your elbows are slightly

below your shoulders (refer to Figure 14-7b). Roll your shoulder blades back

and down, like you’re pinching them together and accentuating your chest.

Push the weights back up, taking care not to lock your elbows or allow your

shoulder blades to rise off the bench.

Technique tips

Keep in mind the following tips as you perform the dumbbell chest press:

Let your back keep a natural arch so that you have a slight gap

between your lower back and the bench.

Don’t contort your body in an effort to lift the weight.Lift only as

much weight as you can handle while maintaining good form.

When pressing the dumbbells up, have them form a triangular

motion; they don’t need to touch each other.

Photograph by Sunstreak Productions, Inc.

a b

Figure 14-7:
The
dumbbell
chest press
works your
chest
muscles,
shoulders,
and triceps.

Chapter 14: Designing a Strength-Training Program 223