Use a weight that allows you to control
the exercise with strict form suited to your training goals
Sit on the edge of the bench, take the
dumbells off the floor and and rest them on your thighs. Lift the dumbells up to
your chest as you lie down on the bench
Turn the dumbells outwards - your palms
should be facing forwards and your forearms should be pointing at the ceiling
Exhale whilst pushing both dumbells
over your mid chest bringing them together at the top but do not lock out your
arms or let the dumbells touch
Inhale whilst lowering the dumbells
away from the body to a point where you feel a good stretch in your pectorals
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