equipment

Dumbbell, Bench

sets

3-4

reps

8-12

rest

90-120 sec

1. Sit on the end of a flat bench with a dumbbell resting on each thigh.
2. Lie back while bringing the dumbbells up to chest level, using your thighs to help.
3. Plant both feet flat on the floor.
4. Retract your shoulder blades against the bench.
5. Press the dumbbells up so they are over your chest with arms extended.

1. Lower the dumbbells under control until they are roughly level with your chest.
2. Keep your elbows at about 45 degrees from your torso.
3. Let the dumbbells travel slightly wider than a barbell path would allow.
4. Press them back up and slightly together, without clashing them at the top.
5. Extend your arms fully while keeping your shoulder blades retracted.

Inhale as you lower the dumbbells, exhale as you press them up.

• Use your thighs to help get the dumbbells into position at the start.
• Keep your wrists straight and stacked over your forearms.
• Lower to a depth you can control — dumbbells allow more range than a bar.
• Keep both arms moving at the same speed.
• Bring the dumbbells back to your thighs to sit up safely at the end.

• Dropping the elbows far below chest level beyond controllable range.
• Banging the dumbbells together at the top.
• Letting one arm lag behind the other.
• Bending the wrists backward under load.
• Dropping the dumbbells straight down to the floor at the end of a set.

From arms extended overhead down to about chest level. Dumbbells allow a slightly deeper range than a barbell — use as much of it as you can control without your shoulders rolling forward.