Objective:
- Improve chest and shoulder strength.
- Improve stability and control.
See this video from Athlean-X (no affiliation):
Equipment:
- Dumbbells of a suitable weight.
- Incline bench set to its lowest setting above flat or slightly higher.
Technique:
- Get into position:
- Start by pushing the scapula together while still seated.
- Roll back onto the bench.
- Arch you back a bit.
- Tighten your core.
- Tighten and pin your glutes to the bench.
- Raise the dumbbells into position over your shoulders.
- Lower your elbows down next to your torso, aligned over the lower chest until the wrist are just above the chest.
- The arms will be next to the body at an angle and not in line with the shoulders.
- Drive back up, leading with your index fingers.
- Maintain a tight core while pressing.
- Repeat for the desired number of reps.
Notes:
- A slight arch in the back helps to enable the lift.
- Don’t be tempted to go too heavy.