Benchpress Dumbbells

Step 1. -

Step 2. Setup and Starting Position: Sit at the end of a flat bench with a dumbbell resting vertically against each thigh. Carefully lean back while driving the dumbbells toward your chest with your knees.

Step 3. -

Step 4. The “Leg Drive” and Posture: Plant your feet firmly on the floor. Retract your shoulder blades (press them together against the bench) and maintain a slight natural lumbar curve.

Step 5. -

Step 6. Starting Position: Push the dumbbells toward the ceiling. Your wrists should be aligned with your elbows. Rotate the dumbbells slightly inward (about 45 degrees) so that your elbows do not splay out too far to the sides, thereby protecting your shoulders.

Step 7. -

Step 8. Eccentric Phase (Lowering): Lower the dumbbells in a controlled manner toward the sides of your chest. Your elbows should lower at an angle of about 45–60 degrees relative to your body. Feel the stretch in the lower part of your chest.

Step 9. -

Step 10. Concentric Phase (Lift): Push the weight upward in a slight arc (toward the center), without letting the dumbbells collide at the top or fully locking out your elbows to maintain muscle tension. Exhale as you lift.

Step 11. Translated with DeepL.com (free version)