Video Demo
- Sit on a bench with your feet flat on the floor, shoulder-width apart. Hold a dumbbell in each hand, with your palms facing inwards and the weights resting near your thighs.
- Engage your core and slightly lean back.
- Explosively drive your hips forward and use the momentum to lift the dumbbells up towards your shoulders.
- As you bring the dumbbells to shoulder height, rotate your wrists so that your palms are facing forward. The dumbbells should end up in the "rack" position near your shoulders (upper arms parallel to the ground).
- From the rack position, press both dumbbells overhead by extending your arms fully.
- Keep your core tight and avoid arching your back during the press.
- At the top, squeeze your shoulder blades and fully extend your arms.
- Reverse the movement by lowering the dumbbells back down to the rack position at your shoulders.
- Lower the dumbbells to your thighs with control.
- Perform for the desired number of reps.