How to do it
Press the dumbbell in a straight vertical line over your shoulder joint.
- 1
Lie on your side on a flat bench with your legs stacked and knees slightly bent for stability.
- 2
Hold a dumbbell in your top hand with your arm extended upwards, palm facing forward.
- 3
Lower the dumbbell slowly towards your side until your elbow is just below the bench level.
- 4
Press the dumbbell back up to the starting position, focusing on using your chest muscles.
- 5
Complete the desired number of reps before switching sides.
Expert tip
Keep your elbow at a 45-degree angle from your body to maximize chest engagement and reduce shoulder strain.
Common mistakes
- ✕Rotating the torso backward during the press
- ✕Bending the wrist backward under the load
- ✕Using momentum to bounce the weight upward