How to perform it
- Lie on a flat bench with your feet supported on the floor and hold one dumbbell with both hands above your chest.
- Keep your spine stable, abs engaged, and shoulder blades slightly retracted throughout the movement.
- Place your hands close together on the dumbbell and keep your elbows closer to your sides.
- Lower the dumbbell with control toward the center of your chest.
- Keep your wrists firm and avoid excessively flaring your elbows during the descent.
- Lower through a comfortable range while respecting shoulder and elbow alignment.
- Then press the dumbbell upward until your arms are extended without losing control of the movement.
- Exhale as you press up and inhale as you lower.
What you should feel
Work in the triceps, chest, and front deltoids, with greater emphasis on the triceps because of the close grip. The effort should remain controlled in the upper body, without pain in the shoulders, wrists, elbows, or lower back.
Groups mentioned in the description
Exercise questions
Lie on a flat bench with your feet supported on the floor and hold one dumbbell with both hands above your chest. Keep your spine stable, abs engaged, and shoulder blades slightly retracted throughout the movement. Place your hands close together on the dumbbell and keep your elbows closer to your sides. Lower the dumbbell with control toward the center of your chest. Keep your wrists firm and avoid excessively flaring your elbows during the descent. Lower through a comfortable range while respecting shoulder and elbow alignment. Then press the dumbbell upward until your arms are extended without losing control of the movement. Exhale as you press up and inhale as you lower.
Pressing exercise that works the chest, triceps, and shoulders while keeping the load stable between the lowering phase and arm extension.
Work in the triceps, chest, and front deltoids, with greater emphasis on the triceps because of the close grip. The effort should remain controlled in the upper body, without pain in the shoulders, wrists, elbows, or lower back.
The guidance above organizes the content from the Athletic Station exercise base. Adapt the movement to your individual condition and stop if you experience pain.