Setup
1. Position yourself: Sit on the floor with your dumbbells resting on your thighs.
2. Get into place: Lie back carefully, bringing the dumbbells with you. Your knees can stay bent with feet flat on the floor for stability.
3. Arm position: Hold the dumbbells at chest level with elbows resting lightly on the floor, palms facing forward (like a bench press).
Execution
1. Press upward: Push the dumbbells straight up until your arms are fully extended but not locked out.
2. Control the descent: Lower the dumbbells slowly until your upper arms touch the floor. Don’t bounce off the ground—pause briefly for control.
3. Repeat: Perform for your desired reps, keeping your back flat on the ground throughout.
Tips
• Keep your elbows at about a 45° angle to your torso (not flared out wide).
• Engage your core to avoid arching your back.
• Start light to master the movement before progressing in weight.