Hip Dumbbell Press for Chest

Two reasons I love this exercise, first is that is works the chest like no other exercise. Where I feel it is across the top of the pec, the part you want to build so you can set cups of coffee on top of your chest. But the more important reason I like the hip dumbbell press is because its shoulder friendly. For several types of shoulder problems, this is the only chest exercise you can do without causing pain or damage. So if bench press and ordinary dumbbell presses hurt your shoulder, give this one a try.

Do this on the floor as I am and not on a bench because it propoerly limits your range of motion to protect your shoulder. On a bench, the temptation is to let your elbows go too far down.OK, Knees bent to protect the lower back and squeeze the shoulder blades together. It takes a bit of practice but keep the shoulder blades together the whole time. Make sure to keep your elbows tight against your body, if your elbows wander outward its a clear sign you are using too much weight. Your elbows should touch yoru sides when you go down.
As you push the weights upward, dont let your elbows drift apart – keep them close together.

To see all my pec exercises, please check out my chest exercises page on my website.

11 thoughts on “Hip Dumbbell Press for Chest”

  1. Scooby, as always, you are awesome. I wasn't doing these before, but I am now. Keep up the great work, and I'm glad to hear you're healing up!

  2. @Scooby That is some really good news then! I was afraid that the "all clear" was more or less temporarily. :D

    I tried the Hip DB press yesterday and it worked great! Question though: I usually do incline benchpress as well as normal(well now hip db press). How should the incline hip db press be performed? Do I go down with upper arms so it levels with the ground or the body? If levelling with the body I suspect it could put some stress on the shoulders. What's your thoughts about the incline?


  3. @Christian, my problem should be gone for good. They didnt actually do anything in the surgery, the bone spurs were not a problem so they didnt bother removing them. The surgeon just took pictures and left. The surgeon said that "you joint is in perfect shape, like an 18 year olds"

  4. @Scooby: CONGRATS TO THE "ALL CLEAR" FROM THE DOCTOR! =) But the problem is still there, the spurs hasn't magically disappeared I presume? Did the doctor say anything how the spurproblem can be fixed or how to prevent any future problems?

    Kickass video by the way, as usual.

    Bye from Sweden

  5. Great video Scooby, awesome to see instructional workout vids again!

    One question, I noticed you didn't lift the dumbbells so that your arms were fully extended. How high should you go to complete the range of motion, and why do you stop there?

  6. I love this exerceise, and doing it in the proper way on the floor is really really safe! I always do it during my chest workout and it really completes dumbbell flies

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