How to do it
Drive your shoulder blades together and down into the bench.
- 1
Lie on a flat bench with a dumbbell in each hand, palms facing each other.
- 2
Hold the dumbbells above your chest with your arms extended.
- 3
Lower the dumbbells to the sides of your chest by bending your elbows.
- 4
Press the dumbbells back up to the starting position, squeezing your chest muscles.
- 5
Repeat for the desired number of repetitions.
Expert tip
Keep your wrists neutral and avoid arching your back excessively to maintain proper form and reduce the risk of injury.
Common mistakes
- ✕Bouncing the dumbbells off the chest
- ✕Flaring the elbows to 90 degrees
- ✕Pressing the dumbbells together at the top