A flat dumbbell press with the bells held together in a neutral grip and the elbows tucked, shifting the work from the chest to the triceps.
Primary muscles
Secondary muscles
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.
Main muscles working (thicker lines)
Lie on a flat bench with feet planted, holding two dumbbells (or one dumbbell by its ends) with palms facing and the weights touching over your chest.
Squeeze the dumbbells together and tuck the elbows close to the ribs.
Lower the weights to the lower chest.
Touch lightly without letting the dumbbells separate.
Press back up to straight arms, driving through the triceps.
Breathing: Inhale as you lower, exhale as you press.
Bells stay together
Elbows brush the ribs
Lock out hard
Letting the dumbbells drift apart
Flaring the elbows
Lowering to the upper chest
Choose a weight you can hold together under control; a separated dumbbell can drop toward the face.