Strength / Dumbbell
A standing chest press holding one dumbbell upright between the palms, where the inward squeeze rather than the load is what works the pecs.
Dumbbell
beginner
isolation
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.
Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.
Shared primary muscles
