How to do it
Pin your shoulder blades together on the bench before each press.
- 1
Set the bench to a 30-45 degree incline.
- 2
Sit on the bench with a dumbbell in each hand at shoulder level, palms facing away from you.
- 3
Press the dumbbells up until your arms are extended above your chest.
- 4
Slowly lower the dumbbells back to the starting position.
- 5
Repeat for the desired number of repetitions.
Expert tip
Keep your feet planted firmly on the ground and maintain a neutral spine to prevent arching your back excessively. Focus on a slow, controlled motion and avoid locking your elbows at the top of the lift.
Common mistakes
- ✕Flaring the elbows out to 90 degrees
- ✕Pressing the dumbbells over the face
- ✕Bending the wrists backward under the load