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Controlled dumbbell bench pressing for chest and shoulder strength
Follow these steps to perform the exercise correctly:
Lie on a bench with your feet flat on the floor. Hold dumbbells at chest level with your palms facing forward.
Press the dumbbells upward in a controlled motion until your arms are fully extended. Keep your core engaged.
At the top, the dumbbells should be directly over your chest. Don't lock your elbows completely.
Slowly lower the dumbbells back to the starting position with control. Keep your elbows at a 45-degree angle to your body.