How to do it
Pin your shoulder blades together against the bench for the whole set.
- 1
Lie flat on a bench with a dumbbell in one hand, arm extended straight up.
- 2
Position your arm so it's at a wider angle from your body, around 45 degrees.
- 3
Lower the dumbbell to the side of your chest slowly and with control.
- 4
Press the dumbbell back up to the starting position, fully extending your arm.
- 5
Complete the desired number of repetitions before switching arms.
Expert tip
Keep your wrist straight and aligned with your forearm to prevent injury, and focus on a slow, controlled movement to maximize muscle engagement.
Common mistakes
- ✕Flaring the working arm beyond 45 degrees
- ✕Hips lifting off the bench during the press
- ✕Rotating the torso toward the loaded side