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Dumbbell Chest Press with Pulse

Adds a dynamic element to the traditional dumbbell chest press, increasing time under tension for the muscles

ChestIntermediateStrengthPush

At a glance

Muscles workedPrimary: Outer Chest. Secondary: Triceps, Shoulders
Muscle groupChest
DifficultyIntermediate
TypeStrength · Push
Sets & reps4 sets × 10-12 reps
Estimated calories burned~100 kcal

How to do it

  1. Step 1: Setup — lie on a flat surface with knees bent and feet planted, holding a dumbbell in each hand over the chest
  2. Step 2: Initiation — engage the core and squeeze the shoulders down and away from the ears
  3. Step 3: Mid-phase — press the dumbbells upwards, extending the arms fully
  4. Step 4: End-position — hold for a brief moment, then lower the dumbbells back down to the starting position
  5. Step 5: Return — immediately press the dumbbells back up, pulsing the movement for the desired number of reps
  6. Step 6: Breathing and rhythm reminder — focus on smooth, controlled movements
  7. Step 7: Safety note — avoid arching the back or using momentum to lift the dumbbells

Equipment

Coaching tips

Benefits

Adds a dynamic element to the traditional dumbbell chest press, increasing time under tension for the muscles

Common mistakes

Letting the elbows flare out, losing control of the dumbbells

Make it harder

Increase the weight of the dumbbells or add more sets

Make it easier

Use lighter dumbbells or reduce the number of sets

Breathing

Exhale during the press movement, inhale during the return

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General fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.