Dumbbell Chest Press

1. Set up by lying flat on a bench with feet firmly on the ground and your back maintaining natural contact points with the bench surface.
2. Hold a dumbbell in each hand at chest level with palms facing forward and elbows bent at approximately 90 degrees.
3. Brace your core and slightly retract your shoulder blades to stabilize your upper body against the bench.
4. Inhale deeply as you prepare for the movement, maintaining tension throughout your chest and shoulders.
5. Press the dumbbells upward in a controlled motion until your arms are fully extended directly above your shoulders, exhaling during the push.
6. Keep your wrists straight and aligned with your forearms throughout the entire movement, avoiding any bending or twisting.
7. Lower the weights slowly back to the starting position while inhaling, allowing your elbows to bend to approximately 90 degrees.
8. Maintain control of the dumbbells at the bottom position, ensuring they don't drop below chest level before beginning the next repetition.

Important information

• Keep your feet flat on the floor throughout the exercise to maintain stability and proper back positioning.
• Avoid arching your lower back excessively or lifting your head off the bench during the pressing motion.
• Select an appropriate weight that allows you to maintain proper form for all repetitions while still challenging your muscles.
• If you experience shoulder pain, try adjusting to a neutral grip (palms facing each other) or consult with a fitness professional.