How to do it
Pin your shoulder blades together beneath you throughout every rep.
- 1
Lie on a flat bench with a dumbbell in each hand, palms facing each other.
- 2
Press the dumbbells up over your chest, squeezing them together as you lift.
- 3
Lower the dumbbells to the sides of your chest while maintaining the squeeze.
- 4
Press the dumbbells back up, continuing to squeeze them together.
- 5
Repeat for the desired number of repetitions.
Expert tip
Actively squeeze the dumbbells together throughout the entire movement to maximize chest engagement.
Common mistakes
- ✕Letting the dumbbells drift apart mid-press
- ✕Flaring the elbows wide on the way down
- ✕Bouncing out of the bottom of the press