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Wide-Grip Dumbbell Press with Leg Lift and Core Engagement

Improves chest development, shoulder stability, and core engagement

ChestAdvancedStrengthPush

At a glance

Muscles workedPrimary: Inner Chest. Secondary: shoulders, core
Muscle groupChest
DifficultyAdvanced
TypeStrength · Push
Sets & reps4 sets × 8-10 reps
Estimated calories burned~140 kcal

How to do it

  1. Step 1: Setup — Lie on a flat bench with your feet planted on the ground, holding a dumbbell in each hand with a wide grip
  2. Step 2: Initiation — Press the dumbbells upwards, extending your arms, and lift your legs off the ground
  3. Step 3: Mid-phase — Lower the dumbbells to the sides, keeping your arms straight, until they are at a 45-degree angle to your body
  4. Step 4: End-position — Lift the dumbbells back to the starting position, squeezing your chest muscles together and engaging your core
  5. Step 5: Return — Control the dumbbells as you lower them back to the starting position
  6. Step 6: Breathing and rhythm reminder — Focus on smooth, controlled movements and maintain a consistent breathing pattern
  7. Step 7: Safety note — Avoid arching your back or using momentum to lift the dumbbells

Equipment

Coaching tips

Benefits

Improves chest development, shoulder stability, and core engagement

Common mistakes

Letting the shoulders roll forward and losing control of the dumbbells

Make it harder

Increase the weight of the dumbbells or add a pause at the peak contraction

Make it easier

Use lighter dumbbells or remove the leg lift

Breathing

Inhale during the lowering phase, exhale during the lifting phase

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More chest exercises

Single-Arm Step-Down Press

Advanced · 4 sets × 10-12 reps

Inner Outer Incline Dumbbell Press

Intermediate · 3 sets × 10-12 reps

Ab Inclined Kettlebell Chest Press

Intermediate · 5 sets × 10-12 reps

Incline DB Press

Intermediate · 6 sets × 15-20 reps

Incline Resistance Band Pushups

Intermediate · 4 sets × 10-15 reps

Diamond Pushups off Incline Bench

Intermediate · 3 sets × 10-12 reps

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.