Dumbbell poliquin press

Muscles worked: Chest
Chest
🔧 Dumbbell ↕ Push 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Sit on a bench with dumbbells, palms forward. Feet flat, shoulder-width apart. Press dumbbells upward, rotating wrists to face inward at the top. Pause, extend arms (not locked). Lower slowly, rotating wrists back to palms forward. Repeat.

Muscles Worked

Pectoralis major
Secondary: Triceps, Front delt, Side delt

Tips

Engage your core. Control the movement; avoid momentum. Keep elbows slightly bent. Focus on smooth wrist rotation. Choose a weight allowing proper form. Exhale on the press, inhale on the lower.

Similar exercises

Dumbbell california press Chest · 🔧 Dumbbells, Flat Bench 3/10 Dumbbell larsen press Chest · 🔧 Dumbbell 4/10 Kettlebell arnold press Upper arms, Chest · 🔧 Kettlebell 3/10 Dumbbell floor press Chest · 🔧 Dumbbells 3/10 Dumbbell devil press Shoulders, Glutes, Abs, Chest, Upper arms · 🔧 Dumbbells 5/10 Dumbbell poliquin fly Chest · 🔧 Dumbbells 2/10 Dumbbell bench press Chest · 🔧 Dumbbells 3/10 Dumbbell hex press Chest · 🔧 Dumbbells 3/10
Feedback

Found a bug or have an idea?

MuscleTrain is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.