How to do it
Plant both feet firmly and brace your core before each press.
- 1
Stand with your feet shoulder-width apart, holding a dumbbell with both hands in front of your chest.
- 2
Press the dumbbell directly forward until your arms are fully extended, squeezing the dumbbell between your palms.
- 3
Slowly bring the dumbbell back towards your chest, maintaining tension in your chest muscles.
- 4
Keep your elbows slightly bent throughout the movement to protect your joints.
- 5
Repeat for the desired number of repetitions.
Expert tip
Keep the movement slow and controlled, focusing on squeezing the chest muscles throughout the press.
Common mistakes
- ✕Fully locking the elbows at extension
- ✕Pressing the dumbbell upward in an arc
- ✕Releasing the squeeze between your palms