Description
Horizontal push to develop the pectorals with strong involvement of the triceps.
01 · Setup
Set up the movement
- Lie on a flat bench with your feet anchored to the floor.
- Feet stable on the ground, glutes and upper back fixed.
- Shoulder blades tight and lowered, chest out.
- Elbows approximately 45-60 degrees from the chest.
- Wrists aligned with forearms.
- Stabilize each side symmetrically before starting the sets.
02 · Execution
Perform the rep
- Lower in control to the middle of the chest, with both sides in sync.
- Mark a brief check at the bottom without shock.
- Go back up, keeping your wrists neutral and a constant elbow angle.
Technique cue
Fixed shoulder blades and stable trajectory with each repetition.
Common mistakes- elbows too open to 90 degrees
- bounce on the chest
- wrists broken back
- buttocks that come off
- descent too fast
Safety notes
Risks of poor execution
- With heavy dumbbells, loss of control can result in the load falling onto the shoulder, chest or face.
- An unbalanced descent increases the risk of chest and shoulder injuries.
- Poor shoulder-wrist alignment increases joint overload.
- Bouncing and loss of control increases the risk of chest or shoulder injury.