Two movements, dumbbell bench press and bird, should be corrected first. Dumbbell flying birds are not suitable for large weight, but generally small weight. Each group can do about 12 exhaustion, otherwise it is easy to strain muscles and make mistakes.

Secondly, dumbbell bench press, if you want to use a heavier dumbbell, then the initial action is from the ground to bench press. The steps of lifting dumbbells in this process are: grab the dumbbells with both hands, so that one side of the dumbbell hammer touches the front of the thigh, and then slowly sit on the supine board. At this time, the dumbbell is in an upright state, that is, the dumbbell is perpendicular to the upper surface of the thigh, and finally the body leans back and lies down. At the same time, the thighs and arms work together to put dumbbells on both sides of the chest to complete the initial action state of bench press. See below

It should also be noted that if you do it alone, you must choose a dumbbell with a reasonable weight that you can control after evaluation, otherwise it is easy to make mistakes or get hurt.

You can familiarize yourself with the action flow with the appropriate weight first, and then carry out the above action steps with the appropriate weight.