Why should I remove leg drive from the movement?

Removing leg drive eliminates momentum and prevents the lower body from assisting the lift, which forces the chest and triceps to manage the entire load.

Is this variation harder than a standard dumbbell press?

Yes, it is generally more difficult because you lose the stability and power generated through your feet. You will likely need to use lighter weights than your standard press.

Where should my feet be during the set?

You can either keep your knees tucked toward your chest or extend your legs straight out in the air, provided they do not touch the ground or the bench.

No Leg Drive Dumbbell Chest Press | Form and Benefits

Master the no leg drive dumbbell chest press to isolate your pectoral muscles and improve upper body stability with our expert guide.

How to Perform

Sit on the edge of a flat bench with a dumbbell in each hand and lift your feet off the floor.
Lay back slowly while keeping your knees tucked toward your chest or feet hovering just above the floor level.
Position the dumbbells over your mid-chest with your elbows flared at a forty-five degree angle from your torso.
Press the weights toward the ceiling until your arms are fully extended without clicking the dumbbells together.
Lower the weights under control until your elbows reach the level of the bench or slightly below.
Maintain a flat lower back against the bench throughout the movement to ensure the core remains engaged.

Common Mistakes

Arching the lower back to compensate for lack of leg drive
Allowing the feet to touch the floor during the set
Using excessively heavy weight that compromises shoulder stability
Bouncing the dumbbells at the bottom of the repetition

Muscles Worked

Primary movers

Chest

Stabilizers

Triceps
Anterior Deltoids
Core

Related Guides

Chest · Chest