Skip to main content

How to Do a Chicken Press aka 45-Degree Press at the Gym

Learn how to do a chicken press, aka a 45-degree dumbbell press, from certified personal trainer Max Tapper in this Howcast gym workout video.


Hi guys, this is Max Tapper again for Howcast. What I'm going to show you how to do today is a chicken press. Exactly, a chicken press. I've never actually heard that name but I know what it is, and it's basically a 45 degree dumb bell press where your elbows are going to be in this position, 45 degrees, like chicken wings. Let me show you how that works.

The only difference between the chicken press and the regular press, where the arms are out to the side, and the hip press, where the arms are really close to your hips, is that you're now just going to keep them in between at a 45 degree angle. You'll be coming out here. That's it. Press up. Slow on the way back down. Press up. Slow on the way back down. Good, nice and controlled.

One of the reasons I would use a chicken press is because some people will have some impingement in their shoulder. If you have some impingement in your shoulder, and you're not able to keep your arms all the way out to the side or down, there are a lot of other variations that you can find. One will be here, 45 degrees, and it's usually comfortable for a lot of people. If you do have any impingement or pain, definitely try different positions of your arms. The 45 degree chicken press should work for you, and, if it does, awesome.

Other than that, you can just use it as a different variation for a chest press. Whether you want to do a flat bench press all the time, closed grip, or hip press, or chicken press, do any which one of them.

Guys, remember, please use a weight that's lighter than heavy. I want you to be a lot safer. I want you to be to be able to control and have a lot of stability. If you can do that, you are going to get a lot of results. Alright, guys? See you next time, and be safe.

Popular Categories