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
Set an adjustable bench to about 30–45 degrees. Sit down with the dumbbells on your thighs, kick them up with the thighs as you lie back; the back of the head, upper back and hips stay on the bench, both feet flat on the floor.
- 02
Pull the shoulder blades back and down; press the dumbbells to straight arms directly above the upper chest, palms forward or slightly turned in, wrists straight.
- 03
Inhale and lower under control with the upper arms about 45 degrees from the torso, until the dumbbells are beside the upper chest at about chest level and you feel a stretch across the chest.
- 04
Exhale and press the dumbbells back up along a slightly inward arc to the start; at the top the dumbbells come close but need not touch, elbows not locked.
- 05
After the set, bring the dumbbells back to the thighs before sitting up; never drop them to the floor from the top position.
Common mistakes
- Bench angle too steep (over 45 degrees), shifting the load onto the front of the shoulders.
- Elbows flared straight out to 90 degrees, stressing the shoulder joint.
- Hips lifting off the bench and the lower back over-arching for leverage.
- Range too short or too deep: dumbbells only halfway down, or well below chest level over-stretching the front of the shoulder.
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.
- Instead of this exercise, doDumbbell Bench 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.