Variations — what changes
Palms forward
Standard grip, like holding a barbell.
Most chest.
Neutral grip (palms facing)
Handles parallel, elbows tucked.
More triceps, kinder to the shoulders.
Incline
Bench at 30–45°.
More upper chest and front shoulder.
Decline
Bench tilted down.
Lower chest, shorter range.
Setup
- Sit with the dumbbells on your thighs, then kick them up one at a time as you lie back.
- Shoulder blades back and down, feet planted.
Doing the rep
- Lower until the dumbbells are about level with your chest — a deep but comfortable stretch.
- Press up and slightly in; the dumbbells don't need to touch at the top.
- Keep your forearms vertical under the weight.
Common mistakes
- Dropping too deep with heavy weight when your shoulders aren't ready for it.
- Letting the dumbbells drift out wide at the bottom.
Stop if something hurts sharply. When you're learning a lift, start light and film a set from the side to check it.
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