Seated Goblet Dumbbell Press for Breast Lift
Targets the upper chest, pecs with a controlled press pattern; builds strength, control and mind-muscle connection.
ChestBeginnerToningPress
At a glance
| Muscles worked | Primary: Upper chest, Pecs. Secondary: Front delts, Triceps |
|---|---|
| Muscle group | Chest |
| Difficulty | Beginner |
| Type | Toning · Press |
| Sets & reps | 3 sets × 12-15 reps |
| Estimated calories burned | ~4 kcal |
How to do it
- Sit tall holding one dumbbell vertically at the chest in both hands.
- Press the dumbbell straight up and slightly forward.
- Squeeze the chest as the arms straighten.
- Lower to the chest with control.
Equipment
- Dumbbell
- Flat bench
Coaching tips
Benefits
Targets the upper chest, pecs with a controlled press pattern; builds strength, control and mind-muscle connection.
Common mistakes
Flaring the elbows or shrugging the shoulders toward the ears.
Make it harder
Increase the weight or slow the tempo.
Make it easier
Reduce the range of motion, load, or reps and go slower.
Breathing
Exhale on the effort, inhale on the return.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 3 sets × 10-12 repsGeneral 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.