How to Do a Chest Press

The chest press strength training exercise works the pectoral muscles of the chest. You can use a variety of equipment, including dumbbells, barbells, a Smith machine, a suspension trainer, or even resistance bands to perform a chest press.

A qualified personal trainer can guide you through performing a chess press. Use the chest press as part of your upper-body strength or muscle-building workout.

Benefits of the Chest Press

The chest press exercise targets the main muscles of the chest, the pectorals. It also uses the anterior deltoids of the shoulder and triceps brachii of the upper arm. Building chest support and definition is desirable for a fit look, but building this muscle is also functional. You need strong pecs for power in sports where you swing a bat, racket, or club.

Chest presses are a functional exercise that can help you perform daily activities requiring pushing or carrying. The exercise can help restore muscle balance for athletes who primarily use pulling muscles, such as wrestlers, rock climbing, and swimming.

Step-by-Step Instructions

While you can do the chest press with a variety of equipment, these instructions use dumbbells.

1. Lie on a bench or floor with a dumbbell in each hand. If you use a bench, you may have your feet on the bench or the floor. A weight bench can help you perform classic weightlifting exercises like chest presses properly and safely.
2. Position dumbbells at the shoulders with elbows bent at 45 degrees. Keep elbows forward of the shoulder line to avoid stress on the shoulder joint. Palms should face forward and thumbs should be wrapped around the handle.
3. Engage your abdominals and tilt your chin slightly toward your chest.
4. Push weights up while exhaling without locking your elbows in an explosive movement. Weights should follow a shallow arc and almost meet over the top of your chest. It's OK to straighten your arms as long as you don’t do it with sudden or explosive force. Your head and shoulders should not leave the bench or floor.
5. Lower the weights with muscles engaged, inhaling and controlling the return to the starting position.

To start, perform 3 sets of 10 repetitions of an appropriate weight. You can place the weights down between sets.

Chest Press Common Mistakes

Avoid these errors to get the most out of the chest press and prevent strain or injury.

Losing Natural Back Arch

Maintain your natural arch in your lower back; don’t force it back into the surface. This is called the lordotic curve and is a natural stability mechanism.

Arms Too Far Apart

Don't allow your forearms to spread wide so the weights are outside the line of the elbows. Move in an arc toward the center of the chest, but don't crash the weights together at the top of the move.

Weights Too Heavy

Don’t contort your upper body and shoulders to thrust the weights up. If you find yourself doing this, the weights are too heavy. If fatigue occurs during the final repetitions of any set, reduce the repetitions or go for lighter weights. Don't risk injury to yourself or others.

Lifting Too Fast

Lifting too fast or with explosive force can injure your elbows. Move the weights at a controlled and slow pace.

Not Using a Spotter

Always have someone assist during a chest press, especially if you're advanced and using heavier weights. This person is often called a spotter and many people at the gym are willing to spot you if asked.

Chest Press Modifications and Variations

The chest press can be made more challenging as you progress.

Need a Modification?

Beginner exercisers may want to start with the seated chest press machine to build strength in the pectoral muscles. It helps reduce errors of form and is adjustable.

Incline Dumbbell Press

Modify the dumbbell chest press by adjusting the bench to a 15– to 30-degree incline and perform it as instructed above. Remember to keep your back and shoulders stable through each repetition as you maintain appropriate distance between the dumbbells.

Cable Press

You can perform the chest press with a cable machine. Adjust the cable pulley to shoulder height and stand in the center, holding the handle of each pulley as you lift your arms to shoulder height. Engage your chest muscles and press the handles forward to extend your arms fully. With control, release back to your starting position.

Up for a Challenge?

Once you can do the chest press properly, increase your weights. As you use heavier weights, always use a spotter.

Standing Chest Press

You should only attempt the standing press if you have a solid foundation and have perfected your form. Note that this exercise works your chest muscles less since it tests your balance and stability. You'll feel this exercise the most in your transverse abdominus (TVA) muscle, the erector spinae muscles that support the spine, and your rotator cuffs.

Plate-Loaded Chest Press

This chest press variation can be performed lying on a bench or standing up. The plate-loaded press targets your pectorals and reduces the risk of injury since you squeeze the weight to maintain muscular engagement.

Safety and Precautions

Talk to your doctor or physical therapist about whether the chest press is appropriate for you if you're recovering from an injury or had a recent surgery involving your chest or shoulder muscles. If at any time you feel pain in your arms, shoulders, or chest, stop the chest press.

Frequently Asked Questions

What muscles do chest presses work?

The chest press primarily works the pectoral muscles but it also targets the deltoids, triceps, biceps, and serratus anterior along the upper portion of the ribcage.

Is a chest press the same as a bench press?

A chest press and bench press are essentially the same exercise. However, a bench press is always performed lying on your back with a weighted barbell whereas a chest press can be performed seated, standing, or on an incline with dumbbells.

Try the Chest Press

Incorporate chest presses and similar exercises into one of these popular workouts:

• Compound exercises for strength and muscle
• Weight training exercises for back pain
• Chest workout to build strength