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Dumbell bench press guide ⬇️ 🔹 Setup: 1. Choose the Right Weight: Start with lighter dumbbells to practice form. 2. Sit on a Flat Bench: Hold a dumbbell in each hand, resting them on your thighs. 3. Lie Back Safely: Use your thighs to help lift the dumbbells as you lie back on the bench. 🔹 Starting Position: • Feet flat on the ground. • Back flat against the bench, with a slight natural arch in the lower back. • Dumbbells held at chest level, elbows bent at about 75–90°. • Palms facing forward