Foam Roller Chest Press

Learn how to perform a foam roller chest press with video and instructions by SHOCK App trainer, Ashley Steele.

How to Foam Roller Press

Primary Muscles: Upper Body,  Chest

Equipment: Foam Roller,  Dumbbell

Trainer: Ashley Steele


  1. Lie on a foam roller, with good posture, a natural arch in the lower back, and your feet braced firmly on the floor. Position the dumbbells horizontal to the body and aligned over the shoulders. This is the starting position.

  2. Begin with the elbows pointed outward, the wrists straight, and the core and trunk muscles engaged. Slowly lower the arms and allow the hands to separate, keeping them just inside the elbows. Continue to lower the arms until the upper arm is about parallel with the floor, with the hands slightly inside the elbows.

  3. Keep your core strong, hold the down-position briefly, slowly exhale, and press the arms, and dumbbells back to the starting position. Repeat the foam roll press for the specified amount of time or repetitions.

  4. You should feel this challenging the core and working your chest, arms, and triceps.

Alternative Exercises:

BOSU Ball Press  Glute Bridge + Press

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