Frames from Coach Cole's demo in the Corebound videos.
Setup
Sit on the end of the bench and kick the dumbbells up to your shoulders from your thighs, one at a time.
Step by step
- Sit tall, ribs down, dumbbells at shoulder height.
- Press straight up until your arms are by your ears.
- Lower slowly back to your shoulders.
Cole's tip
Ribs down before you press. If your lower back arches to finish a rep, the weight is too heavy for now.
Common mistakes
- Arching the lower back.
- Pressing forward instead of up.
- Half reps.
Make it easier or harder
Easier option
Lighter, or one arm at a time.
Harder option
Standing press, or a 3-second lowering.
Safety
- Kick the dumbbells up to your shoulders from your thighs, one at a time.
- 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.
