Dumbbell Bench Oscillations

How to perform it

Step-by-step instructions

1. 01Lie on a bench with a dumbbell in each hand, feet planted, and shoulder blades firmly set.
2. 02Lower the dumbbells into the prescribed bottom or midrange pressing position with wrists stacked over forearms.
3. 03Perform small, rapid push-pull oscillations through only a few centimeters while maintaining constant muscular tension.
4. 04Keep both dumbbells moving evenly and prevent your elbows, shoulders, or wrists from changing alignment.
5. 05Finish the assigned pulses or time, then press to a controlled lockout or rack the dumbbells safely as prescribed.