Dumbbell Chest Press: Help Improve Your Posture

supine dumbbell chest presssupine dumbbells press exercise

Do you sit and work at a desk all day? If so, most likely you sit with a rounded back at a computer or desk.  Dumbbell  chest press will help you go from rounding your back to sitting up with good posture.

Dumbbell chest press is easy to do at home or at the gym. This exercise will strengthen several different muscle groups.

Dumbbell chest press engages muscles such as the pectorals, biceps, deltoids, and triceps if done correctly.

Please, remember to use dumbbells that are appropriate for you! I always suggest if you are not certain about what weight to use,  lift really light, then practice a set of 10 repetitions with the lightest weight. If you are going heavier in weight then use lifting gloves for your hands and grip. Your palms maybe sweaty, and you want to be sure that you have a solid grip on the dumbbells while lifting.   Use the light weight as a guide, and warm-up for your next sets.  I use the scale of 1-10 (10 being most difficult), when I ask my personal training clients how the weight was for them during that first set.  The weight lifted should be challenging, but not so difficult that you can not do the whole set of 10 REPS.  This is a broad statement, because this way of lifting is done for most of my clients, but not all.  There are many other factors to take in consideration while lifting.

 How to do a dumbbell chest press

  1. Choose your dumbbells and bring them to a mat. Keep the dumbbells by your sides as you make your way to the mat and lie down.
  2. Lie on a mat with knees bent and feet on the floor.
  3. Check your lower back, make sure that it is pressing into the mat. (Lower back should not be arched) Your abs will be engaged, and they will help you through the exercise.
  4. Slightly lift your arms off of the floor, with elbows outward, and hands/dumbbells are in a 90 degree angle.
  5. Begin to lift the dumbbells upward (make sure you do not roll/lift shoulders off of the mat)
  6. Repeat 4 & 5
  7. Try 2 sets of 10 REPS if you want more of a challenge.

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