20/09/2026
Time for a series of gentle reminders about form when exercising.
Fern and Becky demonstrate how to successfully do some common exercises, focusing on correct form, and avoiding common mistakes.
✅How to perform it:
Lie flat on a bench with a dumbbell in each hand, held just outside your chest.
Keep your feet firmly planted on the floor and brace your core.
Position your palms facing forward, with your elbows slightly below shoulder level.
Press the dumbbells upward until your arms are almost fully extended.
Pause briefly without locking your elbows.
Lower the dumbbells slowly and with control until they are around chest level.
Repeat while maintaining a stable position on the bench.
❌Common mistakes:
Flaring the elbows: Keep your elbows slightly tucked rather than directly out to the sides.
Arching the lower back excessively: Maintain a natural spine position and keep your core engaged.
Using momentum: Avoid bouncing the weights or rushing the movement.
Lowering the weights too far: Stop when you feel a comfortable stretch in the chest without placing excessive stress on the shoulders.
Locking the elbows: Keep a slight bend at the top of the movement.
Uneven pressing: Press both dumbbells evenly and avoid allowing one side to move faster than the other.
Lifting the feet: Keep your feet planted firmly throughout the exercise.
