SHIFT Fit
Chest press
Chest press: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Lie supported with a dumbbell in each hand, elbows slightly below shoulder level. Press the weights up until your arms are long without smashing the dumbbells together, then lower with control.
- Keep it controlled enough that you could stop the rep cleanly at any point.
Equipment
- dumbbell
- dumbbells
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| beginner | 3 minutes | dumbbell, dumbbells |
| advanced | 5 minutes | dumbbell, dumbbells |
| standard | 4 minutes | dumbbell, dumbbells |
Safety and comfort
- What it should not feel like: pain at the front of the shoulder or excessive back arch
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.