How to do a dumbbell bench press

Setup:

1. Bench position: Lie flat on a bench with your feet flat on the floor, slightly wider than hip-width apart.
2. Dumbbell position: Grab a dumbbell in each hand, resting them on your thighs. Carefully lie back and use your thighs to help lift the dumbbells up to a starting position with your palms facing forward, elbows bent out to the sides.
3. Shoulder position: Retract (pinch) your shoulder blades together and slightly arch your back while maintaining this throughout.

The Lift:

1. Initiate: Brace your core, and press the dumbbells straight up towards the ceiling.
2. Touch at the top: At the top of the movement, allow the dumbbells to gently (and subtly) touch each other.
3. Controlled descent: Slowly lower the dumbbells in a controlled arc until your upper arms are roughly parallel with the ground or slightly below.
4. Reset: Breathe and prepare for the next repetition.

Tips:

• Drive through the heels: Engage your legs for stability and to help with power generation.
• Squeeze: Maintain a strong grip on the dumbbells, squeezing them throughout the movement.
• Breathe: Exhale as you press, inhale as you descend.