How to do it
Pin your shoulder blades against the bench for the entire set.
- 1
Lie on a bench with your feet raised off the ground.
- 2
Hold a dumbbell in each hand at chest level with your palms facing forward.
- 3
Press the dumbbells up until your arms are fully extended.
- 4
Lower the dumbbells back down to chest level.
- 5
Repeat for the desired number of repetitions.
Expert tip
Maintain control of the dumbbells at all times, and avoid letting them drift too far to the sides to protect your shoulder joints.
Common mistakes
- ✕Lowering the feet to rest on the bench
- ✕Driving one arm up ahead of the other
- ✕Lowering the dumbbells past chest level