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  • Dumbbell Incline Skullcrusher

    Set bench to incline and hold dumbbells above chest with palms facing in.
    Bend elbows to lower dumbbells toward forehead under control.
    Extend arms fully, squeezing triceps at the top.

  • Dumbbell Neutral High Incline Bench Press

    Set bench to high incline and hold dumbbells with neutral grip at shoulders.
    Press dumbbells upward until arms extend without locking elbows.
    Lower slowly to shoulder level and repeat.

  • Dumbbell Single Arm Incline Skullcrusher

    Set bench to incline and hold dumbbell above chest with palmsfacing in.
    Bend elbow to lower dumbbell toward forehead under control.
    Extend arm fully, squeezing tricep at the top.

  • Dumbbell Single Arm Push Press

    Hold dumbbell at shoulder height, feet shoulder-width apart.
    Dip slightly at knees, then drive upward, pressing dumbbell overhead.
    Lock out arm briefly, then lower dumbbell under control.
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