How to do it
- Sit with the back against the pad and kick the dumbbells up to shoulder height.
- Hold them with the palms forward and the elbows slightly in front of the body.
- Press up until the arms are straight, without banging the dumbbells together.
- Lower to about ear height under control.
Common mistakes
- Arching the lower back off the pad.
- Lowering only a few centimetres.
- Flaring the elbows directly to the sides.
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 standing up.
Easier: Lighter dumbbells, or a landmine press.
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
- Lower the dumbbells to the thighs before standing up at the end of a set.
Swaps
Full gym: Overhead press, Arnold press, Landmine press, Pike push-up
Dumbbells and a bench: Arnold press, Pike push-up