Overview
A free-weight pressing movement that allows each arm to move independently, increasing range of motion, correcting muscle imbalances, and demanding greater stabiliser activation.
Muscles Trained
Step-by-Step Instructions
- 1
Sit on a flat bench holding dumbbells on your thighs.
- 2
Kick them up and lie back, pressing them to full extension.
- 3
Lower dumbbells until elbows are slightly below chest level — feel a full pec stretch.
- 4
Press back up and squeeze the chest hard at the top.
- 5
Keep a neutral wrist — don't let them roll back.
Benefits
- ✓
Greater range of motion than barbell — deeper stretch
- ✓
Corrects left-right strength imbalances
- ✓
Lower injury risk for the shoulder joint
- ✓
Excellent for hypertrophy due to stretch-loaded position
Form Tips
- →
Go slightly narrower grip to keep shoulders healthy
- →
Touch or nearly touch the dumbbells at the top for full contraction
Watch Video Tutorial
Search YouTube for demonstration