Dumbbell Bench Press

To prepare for the press, make sure the weights are ready. If you don't have a spotter, you can lift the dumbbells from the floor to your knees before getting on the bench.
Grasp each dumbbell firmly and engage your shoulder blades by squeezing them together. Raise one knee to bring a dumbbell to your shoulder, then raise the other knee in a controlled manner. Be cautious not to swing the dumbbells too forcefully, avoiding any risk of hitting your head. As you lift the last dumbbell, lie back on the bench. Begin with both dumbbells positioned over your chest, with your arms fully extended.
Maintain the squeeze in your shoulder blades and ensure your feet are actively pressing against the floor.
Gradually lower the dumbbells toward your chest, allowing them to descend both downward and outward to the sides. Lower the weights until your upper arms are parallel or below the floor, or until the dumbbells reach chest height. Throughout the movement, keep your elbows positioned below your wrists.
With your back tightened and the weights at chest level, press the dumbbells upward and inward. Your hands should end up back on top of your shoulders.