when I practice dummbbell bench press, I'm afraid more of how to get into the right position than how to perform the exercise.
Precisely, these are the steps that should be performed (images taken from this video):
- Step 1: The man keeps the dumbbell above its quads.
- Step 2: The man receives a backward push, generated by the legs (I suppose).
- Step 3: The man puts his whole back on the bench (in this case inclined bench)
About Step 2: which are the muscles that have to perform this push?
About step 2-3-4: which is the correct position of the back during these movements? Has the upper back to be arched with retracted scapulas? And what about the lower back? Should it be flat, retracted, inarched etc?
About step 3 Should the lower back be flat and adherent to the bench, like in leg raises (see the following picture) or should it have its natural lordosis?
When I perform this movement, I feel always low back pain. For me, it's more difficult to get into the right position, than doing the exercise.