BeginnerPushHorizontal Press
Muscles Worked
Primary
Chest
Quick Cues
Equipment Needed
DumbbellsFlat Bench
- Sit on a flat bench with a dumbbell in each hand resting on your thighs.
- Lie back and press the dumbbells up above your chest, palms facing forward.
- Lower the dumbbells to the sides of your chest, elbows at roughly 45 degrees.
- Press the dumbbells back up, bringing them slightly together at the top.
- Keep your feet flat on the floor and shoulder blades squeezed together.
- Repeat for the desired number of repetitions.
Common Mistakes
Letting the dumbbells drift too wide
Not controlling the descent
Pressing unevenly with one arm
Pro Tips
Allow the dumbbells to travel in a natural arc rather than pressing straight up
Squeeze the dumbbells together at the top for peak chest contraction
Use a neutral grip at the bottom and rotate to pronated at the top for variety
Your Progress
Variations
Incline Dumbbell Press
Dumbbell Squeeze Press
Floor Press