Flat Dumbbell Press

Set-up

• Sit on a flat bench with the dumbbells resting upright on your knees.
• Kick them up one at a time as you lie back, so they finish beside your chest.

How to do it

1. Drive the dumbbells up over your chest until your elbows are straight.
2. Bring them down slowly to the edges of your chest.
3. Press up again, keeping the dumbbells level with each other.

Coaching cues

• Feet planted, upper back tight on the bench.
• Think of pushing yourself away from the dumbbells.

Common mistakes

• Pressing one side faster than the other.
• Letting the elbows flare straight out to the sides.

Safety

• Bring the dumbbells back to your chest and onto your knees before sitting up.