Before you press a single rep, pin your shoulder blades down and together against the bench and keep them there — that stable base is what lets your chest and shoulders do the work instead of your shoulder joints taking the strain. Feet flat on the floor, a slight arch in your lower back is fine. Lower the dumbbells with control to around chest height, elbows at roughly a 45 degree angle from your torso rather than flared straight out to the sides. Press them back up and slightly in, so they finish close together over your chest rather than your shoulders. Don't let them clank together and bounce — control the top too.

PLANS THAT USE IT 13

Bro Split5× / week · advanced

Full Body 3x3× / week · beginner

Upper / Lower (Home Gym)4× / week · intermediate

Big 44× / week · advanced

Chest Builder — Pressing Angle Mastery4× / week · intermediate

Upper/Lower Dumbbell Split — Balanced Build4× / week · intermediate

Dumbbell Push / Pull / Legs — Home (V1)3× / week · beginner

Dumbbell Upper / Lower — Balanced (V1)2× / week · beginner

Dumbbell Full Body — Strength (V1)2× / week · beginner

Dumbbell Bro Split — Classic (V1)5× / week · beginner

Dumbbell Bro Split — Hyper (V2)4× / week · intermediate

Full Body 2x2× / week · beginner

Dumbbell Full Body — Total (V2)2× / week · intermediate