Dumbbell Bench Press.

Make every rep count.

1. 01

   Grab the dumbbells from the floor with a neutral grip (palms facing each other). Stand them on your thighs/hip crease, then sit onto the bench.

2. 02

   Set up safely: Keep the bells tight to your chest as you roll back onto the bench. Plant your feet firmly and keep your shoulder blades pulled back and down.

3. 03

   Take a deep breath and press up until your arms are straight over your shoulders. Keep your wrists stacked over your elbows—don’t let them bend back.

4. 04

   Lower slowly under control until the handles are roughly chest level (or as deep as your shoulders comfortably allow). Elbows should travel slightly out from your sides—not flared straight out.

5. 05

   Drive the dumbbells back up by squeezing your chest, keeping your upper back pinned to the bench. Exhale as you pass the hardest part of the rep.

6. 06

   Repeat for your target reps.

7. 07

   Finishing the set (safer): Rotate back to a neutral grip, bring your knees up so the dumbbell ends touch your thighs, then rock up to seated using your legs to help. Avoid dumping the dumbbells out to the sides unless you’re experienced and it’s truly necessary.