How to do it
Keep your core braced and your ribs stacked over your hips.
- 1
Lie on a flat bench with your head near the edge, holding a dumbbell with both hands above your chest.
- 2
Keep your arms slightly bent and lower the dumbbell back and over your head.
- 3
Bring the dumbbell back to the starting position, engaging your chest and lats.
- 4
Repeat for the desired number of repetitions.
Expert tip
Perform the movement in a controlled manner and avoid letting your hips sag to keep constant tension on the targeted muscles.
Common mistakes
- ✕Bending the elbows excessively
- ✕Lowering the dumbbell too quickly
- ✕Lifting the head off the bench