- 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.
