How to do it
- Sit with the dumbbells on your thighs, lie back and bring them to the chest.
- Squeeze the shoulder blades together and keep the feet flat.
- Press up over the chest, palms facing forward or slightly in.
- Lower with the elbows about 45 degrees from the body until you feel a full stretch.
- Press back up under control.
Common mistakes
- Stopping well short of the stretch.
- Flaring the elbows to 90 degrees.
- Arching the lower back hard and lifting the hips.
- Letting the dumbbells drift towards the face.
Breathing and tempo
Breathe in and brace your midsection before each rep, hold it through the hardest part, and breathe out at the top. Lower in about 2-3 seconds, then lift firmly without bouncing.
Make it harder or easier
Harder: Heavier dumbbells, or a slower 3-second lowering.
Easier: Push-up from the knees, or an incline push-up.
Sets and reps
Beginners: 3 sets of 6-10 reps, stopping 2-3 reps short of failure.
Building muscle: 3-4 sets of 6-12 reps, stopping 1-2 reps short of failure.
Safety
- Get the dumbbells into position with the knee kick-up, never by curling heavy weights up while lying down.
Swaps
Full gym: Barbell bench press, Incline barbell bench press, Incline dumbbell press, Machine chest press, Cable fly, Pec deck, Dumbbell fly, Push-up, Incline push-up, Dip
Dumbbells and a bench: Incline dumbbell press, Dumbbell fly, Push-up, Incline push-up