- An adjustable bench (set to an incline)
1. Setup:
- Adjust the bench to an incline (approximately 30 to 45 degrees).
- Select a pair of dumbbells that you can lift in a controlled manner.
2. Positioning:
- Sit on the inclined bench with your back firmly against the pad.
- Hold a dumbbell in each hand with your palms facing each other (neutral grip).
- Start with the dumbbells at shoulder height, elbows bent and close to your body.
3. Starting Position:
- Ensure your feet are flat on the ground for stability.
- Your head, back, and hips should be supported against the bench.
4. Movement:
- Press the dumbbells straight up above your chest while keeping your palms facing each other.
- Extend your arms fully, but do not lock out your elbows at the top of the movement.
- Slowly lower the dumbbells back to the starting position at shoulder height, maintaining control throughout.
5. Repetitions:
- Aim for 8 to 12 repetitions per set.
- Perform 3 to 4 sets, resting for 60 to 90 seconds between each set.
6. Tips:
- Keep your core engaged to avoid arching your back.
- Avoid using momentum; focus on performing each rep slowly and with control.
- If you're new to this exercise, consider starting with lighter weights to master the form before increasing the load.
