How to do it
- Sit with the dumbbells on your thighs, then lie back and kick them up one at a time to the chest.
- Set the shoulder blades back and down and plant the feet.
- Press the dumbbells up over the upper chest, palms facing forward or slightly in.
- Lower until you feel a deep stretch across the chest, elbows a little below the bench line.
- Press up and slightly in without banging the dumbbells together.
Common mistakes
- A bench angle above 45 degrees, which shifts the work to the shoulders.
- Cutting the range short at the bottom.
- Letting the elbows flare straight out.
- Dropping the dumbbells to the floor from the top.
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 2-second pause in the stretch.
Easier: Incline push-up with the hands on a bench.
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
- To finish a set, bring the dumbbells to the chest and sit up with them on your thighs rather than dropping them out wide.
Swaps
Full gym: Barbell bench press, Incline barbell bench press, Dumbbell bench press, Machine chest press, Cable fly, Pec deck, Dumbbell fly, Push-up, Incline push-up, Dip
Dumbbells and a bench: Dumbbell bench press, Dumbbell fly, Push-up, Incline push-up