Dumbbell Bench Press (Elbows Out)

Lie on a horizontal bench with the feet supported on the floor and a dumbbell in each hand.

Set the shoulder blades against the bench and hold the dumbbells above the chest.

Keep the shoulder blades supported on the bench without shrugging.

Keep the wrists aligned with the forearms and the dumbbells controlled.

Letting the shoulders roll forward or rise off their support.

Bending the wrists back and losing control of the dumbbells.

Jerking the weights or lifting the hips from the bench to finish a repetition.