Chest Press for Beginners: Press-Ups and Presses

0 to Elite course · Lesson 15 of 100 · Level 1: Movement Foundations

You have now learned the two big lower-body patterns: the squat and the hip hinge. Next come the upper-body patterns, starting with horizontal pushing. That means pushing a weight away from your chest, like a press-up or a bench press.

What is horizontal pushing?

Horizontal pushing means pushing away from your body in front of you. It mainly trains your chest, the front of your shoulders and your triceps (the back of your upper arm). Everyday examples are pushing a heavy door or pushing yourself up off the floor.

There are three main options for beginners: the press-up, the dumbbell press and the bench press. Machine chest presses are also fine, especially early on. We compare machines and free weights properly in free weights vs machines.

The key skill: shoulder position

Whichever exercise you use, the same shoulder set-up applies:

• Shoulder blades back and down. Imagine tucking them into your back pockets. This gives you a stable base to push from.
• Elbows at roughly 45 degrees from your body, not flared straight out to the sides like a “T”. Think of your body and arms making an arrow shape, not a T.
• Wrists stacked over elbows. Your forearms should be roughly vertical at the bottom of the rep.
• Brace. Your trunk stays solid, using the bracing from lesson 12.

The press-up

The press-up needs no equipment and teaches you to keep your whole body rigid while you push. Set up with hands slightly wider than your shoulders, body in a straight line from head to heels, glutes squeezed. Lower your chest towards the floor under control, then push the floor away.

Most beginners cannot do a full press-up yet, and that is normal. Start with your hands on a bench or wall and lower the height over time. We cover every stage in the full guide to how to do a push-up, so we won’t repeat it here.

The dumbbell press and bench press

Dumbbell press

1. Sit on the end of a flat bench with a dumbbell on each thigh. Lie back and bring them up to your chest together.
2. Plant your feet flat on the floor, set your shoulder blades back and down, and brace.
3. Press the dumbbells up until your arms are straight, over your chest rather than your face.
4. Lower slowly until the dumbbells are level with your chest, elbows at about 45 degrees.

Dumbbells let each arm move freely, which many people find kinder on the shoulders. They are a great first loaded press.

Bench press

The barbell bench press follows the same rules. Lie with your eyes under the bar, grip slightly wider than shoulder-width, set your shoulder blades and lift the bar out. Lower it to your lower chest, then press back up and slightly back over your shoulders. Always bench inside a rack with the safety bars set just below chest height, or ask someone to spot you.

Common mistakes and how to progress

• Elbows flaring out wide: tuck them to around 45 degrees.
• Bouncing the bar off your chest: lower under control and pause lightly.
• Lifting your bottom off the bench: keep it down and your feet planted.
• Shoulders rolling forward at the top: keep your shoulder blades set throughout.

Progress in this order: incline press-up, floor press-up, dumbbell press, barbell bench press. Move on when you can do 3 sets of 10 controlled reps. Pair every pushing exercise with a pulling exercise to keep your shoulders balanced. That is next in how to row properly, and overhead pressing follows in lesson 16.

Shoulder or wrist pain? Pain at the front of the shoulder, clicking with pain, or wrist pain that does not settle are signs to stop and see your GP or a physio. Switching to dumbbells or a neutral grip often feels better, but get it checked first if pain persists.

Your action steps

1. Test your press-up level: find the lowest surface where you can do 8 good reps.
2. Practise the shoulder set-up (back pockets, 45-degree elbows) for 2 sets of 10 slow reps at that level.
3. In your next gym session, do 3 sets of 10 dumbbell presses with a weight that leaves 2-3 reps in the tank, and log it.
4. Write a row next to every press in your plan so your pushing and pulling stay balanced.

Frequently asked questions

What is the best chest exercise for beginners?

Press-ups and dumbbell presses are excellent starting points. They teach good shoulder position and let you progress gradually before moving to the barbell bench press.

Should I do push-ups or bench press as a beginner?

Both are useful. Press-ups build body control and need no equipment, while the bench press lets you add load in small steps. Many beginners start with incline press-ups and dumbbell presses.

How far apart should my elbows be when pressing?

Aim for roughly 45 degrees from your body rather than flared straight out to the sides. This tends to be more comfortable for the shoulders.

Keep going

Previous: Lesson 14: The Hip Hinge: Your Deadlift Foundation

Next: Lesson 16: Vertical Pushing: The Overhead Press for Beginners

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