Frames from Coach Cole's demo in the Corebound videos.
Setup
Sit on the end of the bench with the dumbbells standing on your thighs. Lie back and kick them up with your knees, one at a time.
Step by step
- Shoulder blades back and down, feet planted.
- Lower to the sides of your chest, elbows about 45 degrees.
- Press up over your shoulders.
Cole's tip
Get into position with your knees: dumbbells on your thighs, lie back, kick them up one at a time. Finish the set the same way in reverse.
Common mistakes
- Elbows flared straight out to 90 degrees.
- Bouncing at the bottom.
- Hips lifting off the bench.
Make it easier or harder
Easier option
Lighter dumbbells, or the floor press (shorter range).
Harder option
3-second lowering, or a 1-second pause at the chest.
Safety
- Never drop the dumbbells out to the sides with straight arms; lower them to your chest and rock up to sitting.
- Check the collars on adjustable dumbbells before every set.
- Stop if you feel sharp or joint pain, numbness or tingling, chest pain, dizziness or unusual breathlessness. Effort and muscle burn are normal; pain is not.
If you have an injury or medical condition, check with your doctor before trying a new exercise. This guide is general education, not medical advice.
