- To begin the bench press, place the dumbbells on your knees and lie down on a flat bench, using your knees to get the dumbbells up.
- To begin the movement, firmly place your feet on the ground and your hands on the bar slightly outside shoulder width apart.
- Begin to bring the dumbbells down in a slow and controlled motion to just about an inch above your chest.
- At this time, your elbows should be out to the sides, and you’ll begin the press the dumbbells back upwards over your chest until your elbows are locked out at the top.
- Repeat for the designated amount of reps
