How to do it
Keep your shoulder blade pinned beneath the working arm.
- 1
Lie on a flat bench with a dumbbell in one hand, arm extended straight up.
- 2
Lower the dumbbell to the side of your chest by bending your elbow.
- 3
Press the dumbbell back up to the starting position, fully extending your arm.
- 4
Repeat for the desired number of repetitions before switching arms.
Expert tip
Focus on pressing the weight directly upwards and avoid locking out your elbow at the top to keep constant tension on the chest muscles.
Common mistakes
- ✕Flaring the elbow out to the side
- ✕Rotating the torso toward the weighted side
- ✕Bouncing the dumbbell off the chest