Setting up a dumbbell chest press on a bench isn’t difficult, but there are a few things to take into consideration before starting. Believe it or not, you may actually be wasting energy trying to get your dumbbells into the correct position on the bench. You may also be putting your back in a risky position if you don’t correctly come out of this movement when you’re finished with a set.

Here is a quick explanation of how to get on and off a bench with your dumbbells safely so you can conserve energy and avoid injury: