This English text is an AI-assisted translation pending human review; the Chinese version is authoritative.
Reserved for real step-by-step footage. No reviewed media yet; no mood imagery is used as a stand-in.
Steps
- 01
Sit on a flat bench with the dumbbells on your thighs; lie back and kick them up over the chest.
- 02
Feet planted, shoulder blades back and down, dumbbells over the chest with straight arms.
- 03
Lower until the dumbbells are about chest level, elbows about 45° from the torso.
- 04
Press back up; the dumbbells need not touch at the top.
Common mistakes
- Elbows flaring too wide.
- Hips lifting off the bench.
- Dropping the dumbbells straight to the floor at the end of the set.
Before logging, know the load basis
This exercise is logged as:
Dumbbell movements distinguish per-dumbbell from pair-total entry; these are separate exercise versions, logged separately.
The log page labels the basis next to the input. Different bases are never compared directly or merged into one personal best.
Review statement: steps and common mistakes are written by editors and signed off by a reviewer before publishing. Content marked 'Dev test data' only validates the system and is not training guidance.
Training content is not medical advice. Stop if you feel unwell.