Squat the Dumbbells up and place them on your knee’s. Lift your knee’s and swing back onto the bench so that the Dumbbells are straight above your shoulders. If you have not been shown this or uncomfortable with this, get help with a PUSH_ Trainer.
Find neutral spine by placing a step under your feet or being on your toes and then gently drawing your navel in towards the bench.
Standard position is so that your elbows will be at 90 degrees when the bar is a fist distance from your chest. If possible have all fingers and thumb wrapped over the bar so you can keep the wrist straight.
Set your shoulders by elevating (bring toward ear), retracting them (bring into bench) and then depressing them (lowering your shoulder towards your hips). Ensure you still have neutral spine and you should feel the muscles in your back under your arm pits ‘flare’ up (these are the Latisimus Dorsi muscles).
Bend at the elbows so that you do not lose your set shoulder position and breathe in on way down.
Come down to 90 degrees at the elbows and then exhale on the way up.
