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
Lie on the floor with the knees bent and the feet flat, holding a dumbbell in each hand above the chest.
- 02
Lower with the elbows about 45 degrees from the torso until the back of the upper arms lightly touches the floor.
- 03
Pause briefly, then press the dumbbells back to the start position.
- 04
No bench is needed; at the end of the set, set the dumbbells down beside you before sitting up.
Common mistakes
- Slamming the elbows into the floor and bouncing out of the bottom.
- Letting the wrists bend back.
- Swinging the dumbbells forward while sitting up.
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 replaceDumbbell Bench 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)
- Instead of this exercise, doPush-up
When it applies: Use when no dumbbells are available. Bodyweight only — record reps. (AI-assisted translation, pending review)
Different load basis — re-confirm the weight instead of converting it.
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.