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
Push both dumbells over your mid chest
bringing them together at the top then turn your palms inwards to face each
other
Use the drag and lock technique by
bending your elbows slightly
Inhale whilst lowering the dumbells in
an arc away from the body to a point where you feel a good stretch in your
pectorals
Exhale whilst contracting your pectoral
muscles and using them to bring the weight back to the starting position. Do not
lock out at the top or allow the dumbells to touch
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