equipment

Dumbbell, Bench

sets

3-4

reps

8-12

rest

90-120 sec

1. Set a bench upright or to a steep incline.
2. Sit with a dumbbell resting on each thigh.
3. Use your thighs to help bring the dumbbells up to shoulder height.
4. Set your back against the pad with your feet flat on the floor.
5. Hold the dumbbells at shoulder height with palms facing forward.

1. Press both dumbbells up and slightly inward.
2. Continue until your arms are extended overhead.
3. Stop just short of the dumbbells clashing together.
4. Lower them under control back to shoulder height.
5. Stop when your upper arms are roughly level with your shoulders, then press again.

Exhale as you press the dumbbells up, inhale as you lower them.

• Keep your back in contact with the pad throughout.
• Keep your wrists straight and stacked over your elbows.
• Move both arms at the same speed.
• Keep your ribs down instead of arching the lower back.
• Bring the dumbbells back to your thighs to finish the set safely.

• Arching the lower back away from the pad to press heavier weight.
• Banging the dumbbells together overhead.
• Letting the elbows flare far back behind the torso.
• Bending the wrists backward under load.
• Dropping the dumbbells straight to the floor at the end of a set.

From dumbbells at shoulder height to arms extended overhead. Lower to about ear or shoulder level rather than forcing a deeper stretch.