Take a seat on a weight bench, and pick up the dumbbells. To perform the crush grip dumbbell press, grab two moderately heavy dumbbells and place them in front of you. Similar to a Svend press, the crush grip dumbbell press adds an extra challenge to a pressing motion by maintaining a constant contraction of the chest muscles throughout the entirety of the exercise. If you only have one dumbbell, or if your dumbbells are circular as opposed to hexagonal, perform the Svend press using a single dumbbell: hold the dumbbell in a horizontal orientation, and press into each end with your hands. To add variety to the Svend press, press the dumbbells away from you diagonally, in both upward and downward motions. Repeat this motion for 10-12 repetitions, reaching muscle fatigue on your final rep. Bring the dumbbells in towards your sternum, then extend your arms and press the dumbbells away from you in a straight line, keeping them pressed together. Stand with your feet about hip-width apart, and engage your core. Hold them by the handles, vertically oriented, and squeeze them together. To perform the Svend press, select two light to moderately heavy dumbbells. This exercise is frequently performed with plates as a way to warm-up for bench pressing, but it can be challenging all on its own by using a dumbbell or two. Hang out in the gym for long enough, and you’ll inevitably catch someone doing a Svend press. If you don’t have access to a weight bench, perform the chest fly while lying on a mat. To add variety to the chest fly, try alternating between your left and right arm, or perform all repetitions on one arm before moving to the next. Perform a set of 10-12 repetitions, reaching muscle fatigue on your final repetition. Once you’ve reached the end of your range, engage your chest muscles and bring the weights back to the starting position. With a slight bend in your elbow, slowly lower the weights to the side, keeping your arm position locked, stretching your chest, and retracting your shoulder blades. Raise both dumbbells into the air, with your palms facing each other and aligned directly over your sternum. Take a seat on a weight bench, pick up the dumbbells from the floor, and slowly lower yourself onto the bench until you’re lying flat. To perform the dumbbell chest fly, select two light to moderately heavy dumbbells and place them in front of you. The dumbbell chest fly is another very popular choice for strengthening all the chest muscles.
If you don’t have access to a bench, perform the exercise lying on a mat instead. To add variety to the chest press, perform the exercise alternating between your right and left arm, or unilaterally - performing a set of repetitions on one arm, and then a set on the other. If you can perform more, choose heavier dumbbells for your next set. You should be able to perform a set of 10-12 repetitions before needing to rest. Slowly lower the weights back to the starting position by retracting (or “squeezing together”) your shoulder blades. Aim the weights to line up slightly in front of the shoulder, directly above your sternum (think “nipple line”), to avoid impinging the shoulder joint. Squeezing the chest, press both of the weights into the air, straightening your arms. Bring your arms into a right angle, with your elbow lined up slightly below your shoulder, your wrists neutral, and your knuckles facing the wall behind you. To perform the chest press, grab two moderately heavy dumbbells and place them in front of you. While it targets all the major muscles of the chest, it also works your shoulders and, when done correctly, even your back - making it a super efficient upper body strengthening exercise. The dumbbell chest press is a basic but incredibly popular movement.
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