Chest Workout (1) – Flat Chest Press

Many alpha males consider chest is one of the muscles that need to be shown off. Chest muscles (pectoralis) gives the look of strength, solidity, and masculinity. Therefore, it is very common, in the gym, benches at the gym are always occupied with people doing bench press. Little did they know that they are actually doing it wrong.

Chest workout is a very common training and almost everyone going to the gym is doing it but how do you properly do the training? First thing first, you need to know that chest press can be done using either barbell and dumbbells and both will give you the same results.

Bench Press

I personally would recommend to use dumbbells for the first few months and get the weight up before using barbells, especially for the first time gym-goer. Dumbells will help you work each side of your chest and helping you balance your strength as well as helping you understand the chest press motion.

The main muscles being worked out is pectoralis as well as triceps and shoulders. Therefore, it is a compound (multi-joint) excercise.


So, here are the steps of doing the correct chest press using Barbell:

  1. Lie down on a flat bench with your feet position flat on the floor.
  2. Grip the bar about 3 – 4 inches wider than shoulder width and space your hands evenly using the markings on the bar.
  3. Lift the bar off the rack to a point directly above your shoulder joints.
  4. Lower the bar to the center of your chest with your upper arms moving directly out to the sides. Touch your chest lightly (not resting at your chest) and remember that your elbow should form straight 90 degrees angle
  5. Press the bar up to the starting position. Do not lock your elbows at the top.
  6. You should inhale as you are lowering the bar and exhale as you are pressing up.
  7. Do about 8 to 12 repetitions for 3 to 4 sets.
Flat Bench Press



Now that we have look at the Barbell Chest Press above, we might as well learn how to use the dumbbells (in case benches are occupied in your local gym).

Here are the steps of doing correct dumbbell chest press:

  1. Sit on the edge of a flat bench with dumbbells on your knees. Lie back.
  2. Your palm should face forwards. Bend your elbows at a 90 degree angle so that your upper arms are parallel to the ground.
  3. Press the weights up over your chest in a triangular motion until they meet above the centerline of your body. Make sure you keep the weights balanced and under control. Exhale as your arms go up.
  4. Then, follow the same path downward in a slow and controlled fashion. Inhale when you are doing this.
  5. Do about 8 to 12 repetitions for 3 to 4 sets.


DB Bench Press



Here are some tips in doing both barbell chest press and dumbbells chest press:

  • The entire motion should be done in a smooth, controlled manner that with the downward movement no faster than the upward.

  • Keep your wrists straight. Do not twist them.

  • Do not lock your elbows out at the top.

  • Keep your back in a neutral position

  • Make sure your shoulder blades are touching the bench

  • Always keep your butt on the bench.

  • For starter, get a spotter to help for safety reason.



Here are some videos tutorial that might help you. Note that these videos are not mine. I picked the best video tutorial to help you guys perform the correct movement of a particular training and gain results.



Dumbbell and Barbell have their own advantages and disadvantages. However, Fitness HQ would recommend to use dumbbell at light weight before doing barbell bench press. Why? Using dumbbells for chest press allows you to work each side of the chest independently and they incorporate more stabilizer muscles whereas using barbell for chest press will allow you to lift more weight.

Fitness HQ would also recommend first time gym-goer to collect lots of information about weight training by reading books or learning from online materials. Books about strength training can be a big help to understand the form and which muscle groups are being worked out by a particular training.

Keep training hard and stay motivated.


Author: Fitness HQ

I used to be an over-weight guy. I tried so hard on different kind of diets (yoyo diets, skipping meals, meal only once a day) and yet I achieved nothing. Until I went to the gym by myself, people looking down at me, learning my way how to lift a weight. It feels great to be able to change my lifestyle, my body and how people see me. I prove that I can be different. I am here to help people that experiences the same problem that I used to have and try to help them achieve their fitness goals. I am happy to lend my hand and my knowledge to be able to change someone's life. Everyone deserves to feel great about themselves!

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