Dumbbell Bench Press

Start in a seated position on the bench, with the dumbbells resting on your knees, use your knees to push the weight up and lay back slow and controlled with the weight. Brace your core, keep your shoulder blades retracted and pressed into the bench, and maintain a slight arch in your lower back. Press the dumbbells upward by extending your elbows until your arms are fully straight, keeping the weights controlled and in line with your chest. Slowly lower the dumbbells back to the starting position with control, maintaining tension in your chest, shoulders, and triceps throughout. Exhale as you press up and inhale as you lower, focusing on smooth, controlled movement and strong muscle engagement.