How to do it
Squeeze the dumbbell handles firmly and keep your wrists stacked over elbows.
- 1
Lie on a flat bench with a dumbbell in each hand, arms extended above your chest.
- 2
Lower one dumbbell to the side of your chest while keeping the other arm extended.
- 3
Press the dumbbell back up to the starting position.
- 4
Alternate the movement with the opposite arm.
- 5
Continue alternating for the desired number of repetitions.
Expert tip
Start with the dumbbells at the top of the movement to keep constant tension on the chest muscles. Press with power and control.
Common mistakes
- ✕Lowering both dumbbells at the same time
- ✕Flaring the elbows out to 90 degrees
- ✕Losing contact between the feet and floor