Dumbbell Bench Press

Lie on a flat bench with your feet firmly on the floor. Hold a dumbbell in each hand resting on your thighs. Kick the dumbbells up to your chest and press them to a starting position with arms fully extended over your chest, palms facing forward.

1. Lower the dumbbells slowly and in a controlled manner to the sides of your chest. Your elbows should point down and out at roughly a 45-75 degree angle from your torso.
2. Pause briefly once the dumbbell handles are about level with your chest.
3. Press the dumbbells forcefully back up to the starting position, without locking out your elbows completely.

• Keep your shoulder blades retracted and down.
• Maintain contact with the bench with your head, upper back, and hips.
• Keep your wrists straight and stacked over your elbows.
• Drive through your feet for stability.

• Flaring the elbows out to 90 degrees.
• Arching the lower back excessively.
• Bouncing the weights.
• Letting the dumbbells drift too far forward or backward.