Dumbbell floor press

1. 1Sit on the floor with a dumbbell beside each hip, lie back and bring the dumbbells to your chest, then set your feet flat with knees bent and press your lower back lightly into the floor.
2. 2Press the dumbbells up until your arms are straight over your chest, wrists stacked above elbows, palms facing your feet or slightly inward.
3. 3Lower under control until the backs of your upper arms touch the floor, elbows tucked at roughly 45 degrees from your ribs. Breathe in on the way down.
4. 4Pause for a beat with the arms resting on the floor, then drive the weights back up and breathe out as you press.
5. 5Keep the ribs down and the glutes on the floor throughout, so the movement comes from the arms and chest rather than a back arch.
6. 6When the effort ends, bring the dumbbells to your chest, then sit up with them before setting them down.

• Flaring the elbows straight out to the sides at shoulder height.

  →Fix: Keep the elbows angled about 45 degrees towards your ribs so the chest and triceps share the load.

• Bouncing the upper arms off the floor to start the next press.

  →Fix: Let the arms settle, pause briefly, then press from a dead stop.

• Letting the dumbbells drift towards your head or apart at the top.

  →Fix: Finish each press with the weights directly over your chest and the wrists stacked over the elbows.

None of the fixed workouts uses it. Pick a workout for your kit, or start today's session on /gym.