Exercise Directory: Exercise #53: Chest Press [Straight Up]

​This exercise focuses on working your chest ... but you will feel the muscles in your arms working as well. 

STEP #1: Start by grabbing two dumbbells ... one for each hand. You should choose a weight that you can safely lift and still maintain good lifting form for 10-15 repetitions.

STEP #2: Lie down on your back [face up] on a bench or on the floor.

STEP #3: Bend your knees and place your feet flat on the floor. Make sure you press your lower back toward the bench/floor by pulling your belly button toward your spine.

STEP #4: Place your elbows directly out from your shoulders ... while holding the dumbbells.

Side View:

Front View:

​​​STEP #5: Slowly press the dumbbells up and above your chest. As you do, extend your arms out fully so that your arms are straight above you.

STEP #6: Slowly lower the dumbbells by bending your elbows until they reach the floor. If you are lying down on a bench, your elbows can lower below 90 degrees. If you are lying on the floor, you will find that impossible ... ha!

STEP #7: Repeat this movement for approximately 10-20 repetitions ... or until your chest feels fatigued.

NOTE: This exercise will help build sculpted chest while strengthening your arms.

Photos by Kenny Johnson Photography.