Instructions
- Sit on an upright bench with backrest set at approximately 75–85 degrees (not fully 90).
- Kick the dumbbells up to shoulder height using your knees, palms facing forward or semi-neutral.
- Retract your shoulder blades and brace your feet flat on the floor.
- Press the dumbbells overhead along a natural arc, bringing them together directly above your crown.
- Lock out your arms at the top without banging the dumbbells together.
- Lower the dumbbells under control until the handles are level with your ears.
💡 Pro Tip & Form Cue
Pressing in the scapular plane (elbows slightly angled inward) provides optimum deltoid recruitment and shoulder joint health.
Common Mistakes
- Arching lower back off the seat: Keep lower back supported by setting bench angle slightly back.
- Flaring elbows out to 90 degrees: Keep elbows tucked ~30 degrees forward in the scapular plane.
- Clanking weights at the top: Decreases muscle tension at lockout.
📊 Recommended Sets & Reps
3–4 sets of 8–12 reps.