Safety Notes

• Avoid excessive depth if you have a history of shoulder issues.
• Keep the movement controlled; do not bounce at the bottom.

Spotting

Spotting is rarely needed, but if necessary, a spotter should support the wrists, not the elbows.

Common Mistakes

• Turning the movement into a press by bending elbows
• Touching dumbbells at the top
• Lowering too deep and straining shoulders
• Using momentum

• Acute shoulder impingement
• Pectoral strain or tear
• Recent rotator cuff injury

• Adequate shoulder horizontal adduction range
• Chest flexibility to allow arm stretch without pain

Build Up First

• Familiarity with lying bench position
• Basic understanding of controlled eccentric movement