A compound upper body exercise that targets the chest, shoulders, and triceps using dumbbells while lying on a flat bench, providing greater range of motion and stability challenges compared to barbell variations.
Lie on a flat bench with feet planted firmly on the ground. Hold dumbbells at shoulder level with palms facing forward. Press the dumbbells upward until arms are fully extended, then lower them back to starting position with controlled movement.
Lie supine on a flat bench with feet planted on the ground, holding dumbbells at shoulder level with palms facing forward and elbows bent at 90 degrees.
Return to the starting position with dumbbells at shoulder level, palms facing forward, and elbows bent at 90 degrees.
Keep your core tight, press through your palms, maintain stable position, control the movement, breathe rhythmically
Arching back excessively, flaring elbows, using momentum, poor dumbbell control, incomplete range of motion
Increase weight gradually, add pause at top, perform variations, incorporate tempo changes, try different grip positions.
Use lighter weights, perform with resistance bands, focus on form over weight, reduce range of motion, practice stability.
Maintain proper form to avoid shoulder strain. Stop if you experience pain in shoulders, wrists, or chest. Ensure the bench is stable and properly positioned. Keep your core engaged throughout the movement.