A standing chest press holding one dumbbell upright between the palms, where the inward squeeze rather than the load is what works the pecs.
What this exercise works
Muscles
pectoralis major · anterior deltoid · triceps brachii
Goals
hypertrophy
Equipment
Dumbbells
Category
Strength
Difficulty
beginner
Demonstration
Step 1
Step 2
How to perform the movement
Stand tall and hold a single dumbbell upright in front of your sternum, the handle running vertically between your flat palms.
Squeeze your palms hard into the dumbbell so the chest takes the tension and the weight cannot slip.
Press the dumbbell straight forward until your arms are fully extended, keeping it at chest height the whole way out.
Pause briefly without letting the squeeze go, then draw the dumbbell back to your chest under control.
Repeat for the recommended number of repetitions.
Technique cues and common mistakes
The squeeze on the dumbbell is what makes the exercise. If you are gripping the handle instead of crushing the weight between flat palms, the chest is not working.
Use a light dumbbell. Your palms hold it up on friction alone, so the grip sets the ceiling long before the chest does.
Keep the elbows slightly bent at the lockout and the dumbbell at sternum height throughout; letting it sag toward the hips takes the pecs out of it.
From guide to workout
Put this exercise into your week
Tempo turns your plan into guided workouts, keeping reps, work intervals and recovery in one place.
