Dumbbell bench press

How to do it

1. Sit on a flat bench with a dumbbell on each thigh and lie back, kicking them up with your knees.
2. Shoulder blades together and down, feet planted on the floor.
3. Start with the dumbbells at the sides of your chest, elbows 45-60° from your body.
4. Press up until your arms are straight, bringing the dumbbells closer together.
5. Lower under control until you feel a stretch in your chest.

Cues

• More range than with a bar: use it by going all the way down.
• Wrists straight above your elbows.
• When you finish, raise your knees and sit up with the dumbbells on your thighs (don't drop them to the sides).

Common mistakes

• Dumbbells drifting outwards and out of control.
• Lifting your glutes off the bench.
• Short range of motion.