- Set up the bench: Place the flat bench in an open space with enough room for your movements. Ensure that the bench is stable and secure.
- Position on the bench: Sit on the bench and carefully lie down with your back flat against the bench. Plant your feet firmly on the ground, positioning them shoulder-width apart.
- Grab the dumbbells: Reach for the dumbbells placed on the floor beside the bench. Use an overhand grip (palms facing forward) to pick them up, or use a neutral grip (palms facing each other) based on your preference.
- Lift the dumbbells: Lift the dumbbells off the ground, keeping your arms extended and your wrists aligned with your shoulders. Hold the dumbbells with your palms facing forward or each other, maintaining a firm grip.
- Lowering phase: Inhale and slowly lower the dumbbells towards your chest, allowing your elbows to bend and your upper arms to come parallel to the ground. Maintain control and a steady motion throughout this phase.
- Pressing phase: Exhale and push the dumbbells back up to the starting position, extending your arms fully while maintaining control of the movement. Keep your wrists aligned with your shoulders and avoid locking out your elbows.
- Repetitions and sets: Perform 8 to 12 repetitions per set, aiming for 2 to 3 sets in total. Rest for 1 to 2 minutes between sets.
Important tips and considerations:
Maintain proper form throughout the exercise. Keep your back flat against the bench, and avoid arching or lifting your hips off the bench.
Engage your core and keep your shoulder blades squeezed together to stabilize your upper body.
Use a weight that challenges you but still allows you to maintain proper form and control.
Breathe naturally throughout the exercise, inhaling during the lowering phase and exhaling during the pressing phase.