Dumbbell chest presses are perfect for any fitness level, whether you’re a beginner, intermediate or advanced.

How to
Lying on the bench, pull your shoulder blades together and create an arch in your back so your butt and upper back maintain contact with the bench.

Lower your hands by pulling your elbows to the side. Lower your elbows until they reach just below shoulder height and then press back up, squeezing your chest muscles at the top.

Beginner      Intermediate      Advanced
Sets           2–3                  2–3                  4–6
Reps         12–15              8–10                 3–6
Weight       5–10kg          10–20kg           20–30kg


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