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How to Do a Hip Dumbbell Chest Press at the Gym

Learn how to do a hip dumbbell press from certified personal trainer Max Tapper in this Howcast gym workout video.


Hi, guys. This is Max Happer again for Howcast. What we're going to do today is, I'm going to show you how to do a hip dumbbell press. If you know a regular dumbbell press, the hip press is very similar, except that your elbows are going to be close to the side of your body, close to your hips.

Let me show you how that works. We're going to lay back, grab the dumbbells, and extend them straight up to the sky. The normal press would look like this, out to the side. This hip press is going to be close. Elbows close to your hips, squeezing in. Straight back up. Slow on the way down, contracting your shoulder blades together, poking your chest out, and press. Slow on the way down. Elbows close to the side of your body, and press. That is a hip dumbbell press.

A hip dumbbell press is an excellent way to add some variation into your chest workout. You have a natural flat bench-press with your elbows out to the side, and then come into something like this, which is a hip dumbbell press, which gives you a little more of your anterior delts at the same time. Awesome way to add a little variation again. Throw it in your workout next time, get some good results, and have a good time.

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