Frames from Coach Cole's demo in the Corebound videos.
Setup
Sit on the floor with the dumbbells on your thighs, then roll back holding them tight to your chest.
Step by step
- Knees bent, dumbbells over your chest.
- Lower until your upper arms touch the floor lightly.
- Press up over your shoulders.
Cole's tip
Let your upper arms touch the floor lightly, then press. The floor is a built-in depth stop, not a springboard.
Common mistakes
- Slamming the elbows into the floor.
- Elbows flared to 90 degrees.
- Losing tension at the bottom.
Make it easier or harder
Easier option
Lighter dumbbells.
Harder option
Incline dumbbell press if your bench inclines (same sets and reps), or a 1-second pause on the floor.
Safety
- Roll to your side to set the dumbbells down at the end of the set.
- Stop if you feel sharp or joint pain, numbness or tingling, chest pain, dizziness or unusual breathlessness. Effort and muscle burn are normal; pain is not.
If you have an injury or medical condition, check with your doctor before trying a new exercise. This guide is general education, not medical advice.
