View All Exercises

Want Exercise Demonstrations on the Go? Try the NASM EDGE App!

  • Train In-Person or Remote
  • Manage from Mobile and Computer
  • Easy Scheduling and Client Management
  • Process and Collect Payments
  • Built-In Chat
  • Instant Custom Workouts
  • Assessment Wizard
  • Smart Nutrition
  • Client Dashboard
  • State-of-the-Art Video Library
  • Pass the Test on the First Try
LEARN MORE

< Back to Full Exercise Library

woman using dumbbells and weight bench woman using dumbbells and weight bench

Two-Arm Dumbbell Chest Press with Band

Body Part: Chest, Shoulders, Anterior Deltoids

Equipment: Bench, Dumbbells, Band or Tube

Difficulty: Intermediate

Description

Step 1: Wrap band around the upper back/lower shoulder blade area and in the palms prior to picking up dumbbells. Lie supine with neutral spine on a bench with your feet straight and flat on the floor. Draw in and brace the abs and lock the shoulders blades back and down on the bench. Hold the dumbbells at approximately shoulder level to begin slightly out to the sides of the body in line with the chest.

Step 2: Press the dumbbells up and together until the arms are completely extended ending with them directly above the shoulders.

Step 3: Reverse the pattern and return to the starting position.

Step 4: Repeat. Maintain posture throughout. Do not arch the back or jut the head forward. Avoid letting the shoulders round, posture shift or feet lift in the air. Keep the elbows under the dumbbells to maintain balance at all times.