- Lie on bench with feet off floor, holding dumbbells above chest.
- Lower dumbbells toward chest while keeping legs elevated and torso stable.
- Press upward, squeezing chest at the top without arching lower back.
- Lie on bench with feet off floor, holding one dumbbell above chest.
- Lower dumbbell toward chest while keeping core tight and legs raised.
- Press upward, squeezing chest at the top without twisting torso.
- Sit with feet on floor, lean back slightly, and clasp hands at chest.
- Rotate torso to one side without lifting feet.
- Twist to opposite side, keeping core tight and movement controlled.
- Start in a bench press position with your legs elevated. Try to keep your knees with a slight bend in them.
- Lower kettlebells toward chest while keeping legs elevated and torso stable.
- Press upward, squeezing chest at the top without arching lower back.
