equipment

Dumbbell, Bench

sets

3-4

reps

8-12

rest

90-120 sec

1. Set the bench to an incline of roughly 30 to 45 degrees.
2. Sit down with a dumbbell resting on each thigh.
3. Lie back, using your thighs to help bring the dumbbells to shoulder level.
4. Plant both feet flat on the floor and retract your shoulder blades.
5. Press the dumbbells up until your arms are extended over your upper chest.

1. Lower the dumbbells under control toward the sides of your upper chest.
2. Keep your elbows moderately tucked rather than flared straight out.
3. Lower until your upper arms are roughly level with your torso.
4. Press the dumbbells up and slightly together.
5. Extend your arms fully without letting your shoulder blades come forward.

Inhale on the way down, exhale as you press up.

• Keep the incline moderate so the chest stays the main worker.
• Keep your back supported against the pad throughout.
• Keep your wrists straight.
• Move both dumbbells at the same speed.
• Control the descent rather than letting the weight fall.

• Using too steep an incline and turning it into a shoulder press.
• Arching the lower back excessively to press heavier weight.
• Letting the elbows drift into a fully flared position.
• Clashing the dumbbells together at the top.
• Rushing the lowering phase.

From full arm extension down until the upper arms are about level with the torso. Use the range your shoulders tolerate comfortably while keeping the back supported.