Dumbbell Bench Press

Set-up

• Sit on the end of a flat bench with a dumbbell on each thigh.
• Lie back, bringing the dumbbells to the sides of your chest.

How to do it

1. Press the dumbbells up until your arms are straight over your chest.
2. Lower them under control until your elbows are just below the bench.
3. Press back up, bringing the dumbbells slightly together at the top.

Coaching cues

• Keep your shoulder blades back and down throughout.
• Wrists straight, forearms vertical.

Common mistakes

• Letting the dumbbells drift apart at the bottom.
• Dropping into the bottom position too fast.

Safety

• With heavier dumbbells, use your knees to help bring them up into position, and lower them back to your thighs before sitting up.