Press de hombros con mancuernas sentado


Sit on the flat bench and place your feet flat on the floor. Select the appropriate weight of the dumbbells. Grab the dumbbells at the sides of your shoulders as you keep the elbows bent and in line with your torso. Your hands should be slightly wider than shoulder-width apart. Contract your pelvic floor and core while keeping your chest up.


Extend your arms to push the dumbbells straight up until your elbows are extended but not locked out. Slowly lower the weight until your hands are just above your shoulders. Keep constant tension in the shoulders.

TIPS: Alter your grip (neutral, wide, narrow, and reverse) from time to time to train the muscles from multiple angles. The exercise key is quality over quantity. The trick is to perform the exercise using proper form.