- 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.
- Lie on bench holding dumbbell above upper chest with palm facing in.
- Lower dumbbell toward neck or upper chest by bending elbow forward.
- Extend arm fully, squeezing triceps at the top while keeping shoulder stable.
- 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.
- Sit on incline bench holding kettlebell at shoulder with elbow bent.
- Press kettlebell upward and slightly inward until arm fully extends.
- Lower slowly to starting position, keeping torso stable and controlled.
