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Dumbell
Press:
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Lay down on your back on a flat bench, with your
legs wide apart for support. Grab some dumbells with an overhand
grip and lift to the starting position (dumbells over shoulders),
with arms extended, but always with a slight bend in the elbows, and
palms facing towards your feet. The weight is over the
shoulders. Concentrate on your chest while squeezing hard for one
second or less. Exhale. |
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Slowly lower the dumbells until your upper arms are
parallel or slightly lower than parallel to the ground, while at the
same time widening the distance between the weights. Notice in
this position that the dumbells are at the lower chest (not over the
shoulders), such that the dumbells move at an arc not vertically up
and down. Inhale at the bottom. Then raise the weights to
the starting position. Repeat for reps. Avoid arching your
back. |
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