DisclosureAI-generated illustration: the face is based on the site owner's own photos; the body, equipment and background are generated and do not represent his real physique or training records. Tool: built-in image_gen.
Frames were checked by a professional reviewer for movement; follow the written steps and qualified coaching. The image does not depict a real physique or training record.
Steps
- 01
Sit on the end of a flat bench with the dumbbells on your thighs; lie back and use your knees to drive the dumbbells up over the chest.
- 02
Plant the feet, set the shoulder blades back and down, and hold the dumbbells over the chest with the arms straight.
- 03
Bend the elbows and lower until the dumbbells are roughly level with the chest, elbows about 45 degrees from the torso.
- 04
Press back to the start position; the dumbbells do not need to touch at the top.
Common mistakes
- Flaring the elbows out too wide.
- Lifting the hips off the bench.
- Dropping the dumbbells straight onto the floor at the end of the set.
Before logging, know the load basis
This exercise is logged as:
Dumbbell movements distinguish per-dumbbell from pair-total entry; these are separate exercise versions, logged separately.
The log page labels the basis next to the input. Different bases are never compared directly or merged into one personal best.
Substitutions
Reviewed and published general substitutions. Use one of these when the station is taken, the equipment is missing, or the movement does not feel right.
- This exercise can replaceBarbell Flat Bench Press
Equipment needed: Dumbbell, Bench
When it applies: Use when the bench press station is taken, or to reduce shoulder strain. Dumbbells are logged per hand and do not convert directly from barbell total load. (AI-assisted translation, pending review)
Different load basis — re-confirm the weight instead of converting it.
- Instead of this exercise, doDumbbell Floor Press
Equipment needed: Dumbbell
When it applies: Use when no bench is available. Lying on the floor shortens the lowering range and asks less of the shoulders. (AI-assisted translation, pending review)
- This exercise can replaceIncline Dumbbell Press
Equipment needed: Dumbbell, Bench
When it applies: Use the flat version when no adjustable bench is available. (AI-assisted translation, pending review)
Each substitution is signed off by a reviewer. Program-specific substitutions are offered in the training page instead.
Review statement: steps and common mistakes are written by editors and signed off by a reviewer before publishing. Content marked 'Dev test data' only validates the system and is not training guidance.
Training content is not medical advice. Stop if you feel unwell.