This Month's Workout

Floor or Bench Press

Movement Library · Chest, shoulders, triceps · Major movement

The setup

On a bench or on the floor. Dumbbells at chest height, wrists stacked over elbows, elbows at about 45 degrees from the body.

The movement

Press up strong until the arms are nearly straight. Control the lowering. Do not bounce at the bottom. Tempo: 3 seconds down, 1 up.

Feel it here: chest, front shoulders, triceps.

Not here: the front of your shoulder joint. Flared elbows are usually the cause.

Check yourself

  • Elbows flaring to 90 degrees? Tuck them closer to 45.
  • Wrists bending back? Stack them directly over the elbows.
  • Lower back arching off the bench? Ribs down, feet planted.

Weight (each hand): Beginner 4 to 7 kg (8 to 15 lb) · Intermediate 8 to 12 kg (18 to 26 lb) · Advanced 14 to 20 kg (30 to 45 lb)

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See you next month. Same time, new session.