Dumbbell Flat Chest Press

Sit at the end of a bench with dumbbells resting on your thighs closer to your knees. Use a knee pop to lift both dumbbells into place and simultaneously lower yourself until you are laying on the bench. Rotate the wrists so the palms of hands are facing away on an angle. Keep your shoulder blades squeezed back and imagine you are grabbing the bench with your back. Keep your shoulders down and back and press the dumbbells until your elbows lock out. Lower the dumbbells under control until they touch your chest. Repeat for repetitions. If you can’t sit back up with the weights, you can drop them safely to the side. You can also rotate the dumbbells back to neutral position, bring the knees to the end of the dumbbells and use a body rock to sit up and stand up while holding onto the dumbbells.