equipment

Dumbbell, Bench

sets

3

reps

8-12

rest

60-90 sec

1. Set a bench upright and sit with your back against the pad.
2. Bring a dumbbell to each shoulder using your thighs for help.
3. Start with your palms facing you and elbows in front of your torso.
4. Plant both feet flat on the floor.
5. Brace your midsection with your ribs down.

1. Begin pressing upward while rotating your palms outward.
2. Let your elbows travel out to the sides as you rotate.
3. Finish with arms extended overhead and palms facing forward.
4. Reverse the path on the way down, rotating your palms back toward you.
5. Return to the start with palms facing you and elbows in front.

Exhale as you press and rotate up, inhale as you reverse back down.

• Make the rotation smooth and continuous, not a separate step.
• Use lighter dumbbells than a standard press — the path is longer.
• Keep your back against the pad throughout.
• Keep your wrists firm through the rotation.
• Control the lowering phase rather than dropping into the start.

• Pressing first and rotating at the top as an afterthought.
• Going too heavy so the rotation gets rushed.
• Arching the lower back away from the pad.
• Letting the wrists roll loosely during the turn.
• Cutting the bottom position short so the rotation never completes.

From palms facing you at shoulder height to arms extended overhead with palms forward. The rotation should span the whole press, not just the ends.