Bench press exercise instructions Moosehide
Dumbbell Bench Press Video Exercise Guide & Tips 19-5-2015В В· Exercise 2: inclined press with dumbbells. This exercise with dumbbells allows a more comprehensive and natural movement than with a barbell. It is useful as a complement to the bench press to rebalance your pectoral muscles, as it focuses more on the upper part. You will need: weights bench, 2 dumbbells.
Mind-muscle connection effects of verbal instructions on
Decline dumbbell bench press exercise instructions and. Bench Press Max Chart. Below is bench press chart that will help you estimate you 1 rep max. If you are not sure what your 1 rep max is, I would get a good warm up in and then do a weight that you can barely do 5 times or right to failure so you can then use the chart to figure out your 1 rep max in the chart below to find the proper weight., Flat Dumbbell Bench Press Homepage Exercise Profile Primary Muscle Group(s): Chest (Pectorals) Secondary Muscle Group(s): Shoulders (Front) and Triceps Exercise Instructions 1. While seated on the edge of a flat bench, grasp two dumbbells in an overhand grip. 2. Rest the dumbbells in an upright position on the edge of your knees. Carefully lie on ….
17-9-2009 · The barbell bench press is a classic exercise popular among all weight lifting circles. From bodybuilders to powerlifters, the bench press is a staple chest exercise in nearly every workout program. For powerlifters, it is known as one of the “big three” lifts which includes the squat, deadlift, and … The traditional bench press is a good way to build up the pectorals, but there is another variation that will benefit you as well. This variation is the close grip bench press. This article will explain how to do the close grip bench press and give you reasons for doing this exercise.
dumbbell bench press is a exercise for those with a beginner level of physical fitness and exercise experience. Watch the dumbbell bench press video, learn how to do the dumbbell bench press, and then be sure and browse through the dumbbell bench press workouts on our workout plans page! Flat Bench Dumbbell Press Exercise Instructions. STARTING POSITION (SETUP): Lie faceup on a flat exercise bench and take a dumbbell in each hand at your side using pronated grip (palms facing forward). Start with the dumbbells at chest level (just outside your chest; depending on flexibility) with your elbows bent at about a 90-degree angle.
10-2-2020 · The Exercise Guide has exercise videos, photos, details, community tips and reviews to help you reach your fitness goals. The dumbbell bench press is a mainstay of workout enthusiasts worldwide. Step-by-Step Instructions; Benching with a narrow grip shifts the emphasis to your triceps while safeguarding your shoulders. It’s a good way to work on weaknesses in your regular bench press, or just get a bit more work
Decline dumbbell bench press exercise instructions and video. Learn the proper way to perform the decline dumbbell bench press, a compound and push exercise that targets your sternal (lower) pectoralis major. Triceps Workout Plank Workout Posilovánà Hrudi Nohy Cvičenà Na Hru The incline barbell bench press is a great way to add variety to your pressing routine and to hit muscle groups from different angles leading to new growth. Taking nothing away from the barbell bench press, the incline press can allow you to really focus on your upper and inner chest muscles and shoulders. The strictness of the exercise takes […]
The traditional bench press is a good way to build up the pectorals, but there is another variation that will benefit you as well. This variation is the close grip bench press. This article will explain how to do the close grip bench press and give you reasons for doing this exercise. 8-7-2012В В· This video is unavailable. Watch Queue Queue. Watch Queue Queue
The Bench Press is a full body, compound exercise. It works your chest, shoulders and triceps most. It’s the most effective exercise to gain upper-body strength and muscle mass because it’s the upper-body exercise you’ll lift most weight on (more than Overhead Press). The … Decline dumbbell bench press exercise instructions and video. Learn the proper way to perform the decline dumbbell bench press, a compound and push exercise that targets your sternal (lower) pectoralis major. Triceps Workout Plank Workout Posilovánà Hrudi Nohy Cvičenà Na Hru
Learning proper bench press form is easy with the step by step bench press instructions, bench press tips, and the instructional bench press technique video on this page. bench press is a exercise for those with a beginner level of physical fitness and exercise experience. However, although it can seem pretty simple, there is more complexity to the barbell bench press than many people realize. If your approach to the bench press is to simply lay down flat on the bench, grab the bar, and start pumping out reps, then you’re definitely not maximizing the potential of the exercise…
The Bench Press Exercise Profile Primary Muscle Group(s): Chest (Pectorals) Secondary Muscle Group(s): Shoulders (Front) and Triceps Exercise Instructions 1. Lie back on the bench with your feet firmly planted on the floor and back pressed firmly against the padding. 2. Take a tight grip of the barbell (overhand) with your thumbs roughly 3 feet … 27-4-2006 · To do a bench press, lie on your back on the bench with your feet flat on the ground. Put your arms straight out to your sides, then bend your elbows up towards the ceiling and grab the bar. Lift the bar with the weights and slowly bring it down to your chest. Then push it upward again, being sure to avoid bending your wrists or bouncing the weight off your chest.
Welcome to our Bench Press Exercise Exercise Instruction Guide! On this page you'll learn how to bench press using the correct technique. Below you'll find pictures, exercise instructions, and tips on how to get the most out of this and other Weight Training Exercises so you can immediately add to your Weight Training Programs and next Chest Workout. EXERCISE INSTRUCTIONS: Grab two dumbbells and sit on a flat bench. Lie back on the bench with each dumbbell straight over you, arms fully extended, and palms facing away from you. Slowly lower the dumbbells simultaneously until the side of each dumbbell is next to your chest, then press the dumbbells up and slightly together.
It was hypothesized that the resistance-trained individuals would exhibit greater relative EMG activity than the untrained individuals during a high load bench press exercise. A secondary purpose of this study was to determine whether resistance trained and untrained individuals responded similarly … bench press. Instructions . Specific warm-up: Use a series of light sets, getting progressively heavier, to build up to your working weight. Set-up: Find a spotter. Lie down on the bench with your shoulder blades retracted, your stomach and abs tight and your feet flat on the floor.
ExRx.net Barbell Bench Press
How to Bench Press with Proper Form Definitive Guide. Mind-muscle connection: effects of verbal instructions on muscle activity during bench press exercise Article (PDF Available) В· June 2019 with 905 Reads How we measure 'reads', Mind-muscle connection: effects of verbal instructions on muscle activity during bench press exercise Article (PDF Available) В· June 2019 with 905 Reads How we measure 'reads'.
6 EXERCISES WITH A WEIGHTS BENCH Domyos by Decathlon
How To Master The Bench Press Coach Exercise Guides. 8-7-2012 · This video is unavailable. Watch Queue Queue. Watch Queue Queue The dumbbell chest press closely mimics the bench press — the favorite exercise among serious weightlifters everywhere. This exercise works your chest muscles, shoulders, and triceps. If you have shoulder, elbow, or lower-back problems, limit the range of motion. You should lower and lift the dumbbells only a few inches to avoid overstraining these joints. ….
Activate and build your triceps brachii, pectoralis major, and anterior deltoid using the close-grip barbell bench press, a compound push exercise. 11-4-2018В В· Barbell Bench Press - Medium Grip The bench press is a compound exercise that builds strength and muscle in the chest and triceps. When many people think of listing, the bench press is often the first exercise that comes to mind
Activate and build your triceps brachii, pectoralis major, and anterior deltoid using the close-grip barbell bench press, a compound push exercise. Effects of variations of the bench press exercise on the EMG activity of five shoulder muscles, The Journal of Strength and Conditioning Research, 9(4), 222-227. G. J. Lehman. The Influence Of Grip Width And Forearm Pronation/Supination On Upper-Body Myoelectric Activity During The Flat Bench Press.
The Bench Press is a full body, compound exercise. It works your chest, shoulders and triceps most. It’s the most effective exercise to gain upper-body strength and muscle mass because it’s the upper-body exercise you’ll lift most weight on (more than Overhead Press). The … How To Bench Press: Safety, Technique & Form In this video, we teach you how to bench press with proper form and technique. We also go over tips for bench press safety, since this exercise has the potential to be dangerous without certain protocols.
Exercise Instructions 1. Lie back on the bench with your feet firmly planted on the floor and back pressed firmly against the padding. 2. Take a tight grip of the barbell (overhand) with your thumbs roughly 3 feet (90cm) apart. Make sure that your grip is balanced between both … 8-7-2012 · This video is unavailable. Watch Queue Queue. Watch Queue Queue
Learning proper bench press form is easy with the step by step bench press instructions, bench press tips, and the instructional bench press technique video on this page. bench press is a exercise for those with a beginner level of physical fitness and exercise experience. The Bench Press is a full body, compound exercise. It works your chest, shoulders and triceps most. It’s the most effective exercise to gain upper-body strength and muscle mass because it’s the upper-body exercise you’ll lift most weight on (more than Overhead Press). The …
Decline dumbbell bench press exercise instructions and video. Learn the proper way to perform the decline dumbbell bench press, a compound and push exercise that targets your sternal (lower) pectoralis major. Triceps Workout Plank Workout PosilovГЎnГ Hrudi Nohy CviДЌenГ Na Hru EXERCISE INSTRUCTIONS: Grab two dumbbells and sit on a flat bench. Lie back on the bench with each dumbbell straight over you, arms fully extended, and palms facing away from you. Slowly lower the dumbbells simultaneously until the side of each dumbbell is next to your chest, then press the dumbbells up and slightly together.
27-4-2006В В· To do a bench press, lie on your back on the bench with your feet flat on the ground. Put your arms straight out to your sides, then bend your elbows up towards the ceiling and grab the bar. Lift the bar with the weights and slowly bring it down to your chest. Then push it upward again, being sure to avoid bending your wrists or bouncing the weight off your chest. Welcome to our Bench Press Exercise Exercise Instruction Guide! On this page you'll learn how to bench press using the correct technique. Below you'll find pictures, exercise instructions, and tips on how to get the most out of this and other Weight Training Exercises so you can immediately add to your Weight Training Programs and next Chest Workout.
Supersets: What You Should Know About This Intense Form of Exercise The classic bench press exercise works the large muscles of the chest. For a more targeted workout of the upper part of the chest, do your presses at an incline. Remember to breathe; in on the way down, out as you press up. See more Exercise Instructions 1. Lie back on the bench with your feet firmly planted on the floor and back pressed firmly against the padding. 2. Take a tight grip of the barbell (overhand) with your thumbs roughly 3 feet (90cm) apart. Make sure that your grip is balanced between both …
Exercise Instructions 1. Lie back on the bench with your feet firmly planted on the floor and back pressed firmly against the padding. 2. Take a tight grip of the barbell (overhand) with your thumbs roughly 3 feet (90cm) apart. Make sure that your grip is balanced between both … Mind-muscle connection: effects of verbal instructions on muscle activity during bench press exercise Article (PDF Available) · June 2019 with 905 Reads How we measure 'reads'
dumbbell bench press is a exercise for those with a beginner level of physical fitness and exercise experience. Watch the dumbbell bench press video, learn how to do the dumbbell bench press, and then be sure and browse through the dumbbell bench press workouts on our workout plans page! How To Bench Press: Safety, Technique & Form In this video, we teach you how to bench press with proper form and technique. We also go over tips for bench press safety, since this exercise has the potential to be dangerous without certain protocols.
Decline dumbbell bench press exercise instructions and video. Learn the proper way to perform the decline dumbbell bench press, a compound and push exercise that targets your sternal (lower) pectoralis major. Triceps Workout Plank Workout Posilovánà Hrudi Nohy Cvičenà Na Hru Exercise Database - One Arm Dumbbell Row on Bench — Jase Stuart - Mens Health Mentor the busy mans upper body workout This article discusses an upper body workout that is designed to be completed in under an hour but still be effective at building muscle. This article will help you learn some of the best principles of back training.
Flat Dumbbell Bench Press Building Muscle 101
Flat Dumbbell Bench Press Building Muscle 101. Dumbbell bench press definitely is one of the best chest exercises to develop your upper body strength. You will find no gym without a weight bench and sets of dumbbells; and You will always find serious bodybuilders using dumbbell bench press regularly as a testament to stabilization strength training workout. And if you are looking for a bench press alternative, this can be a great addition, Instructions. Preparation. Lie supine on bench. Dismount barbell from rack over upper chest using wide oblique overhand grip. Execution. Lower weight to chest. Press bar upward until arms are extended. Repeat. Comments. Range of motion will be compromised if grip is too wide. Also see: Bench Press Analysis; Bench Press Strength Standards.
Dumbbell Flat Bench Press – WorkoutLabs Exercise Guide
Bench Press Without Shoulder Pain The Prehab Guys. 17-9-2009В В· Often times, the dumbbell bench press is recommended after reaching a certain point of strength on the barbell bench press to avoid pec and shoulder injuries. Additionally, the dumbbell bench press provides an ego check in the amount of weight used due to the need to maintain shoulder stability throughout the exercise., Dumbbell Bench Press (Chest) - Exercise Guide Muscles worked: Chest Equipment needed: Dumbbell, Flat Bench Instructions Sit on a flat bench with a dumbbell in each hand placed atop your thighs. Hold the dumbbells with a neutral (palms facing each other) grip at this point..
Flat Bench Dumbbell Press Exercise Instructions. STARTING POSITION (SETUP): Lie faceup on a flat exercise bench and take a dumbbell in each hand at your side using pronated grip (palms facing forward). Start with the dumbbells at chest level (just outside your chest; depending on flexibility) with your elbows bent at about a 90-degree angle. The Bench Press Exercise Profile Primary Muscle Group(s): Chest (Pectorals) Secondary Muscle Group(s): Shoulders (Front) and Triceps Exercise Instructions 1. Lie back on the bench with your feet firmly planted on the floor and back pressed firmly against the padding. 2. Take a tight grip of the barbell (overhand) with your thumbs roughly 3 feet …
Never use a false (aka thumbless or “suicide”) grip with any kind of bench press, including the close-grip barbell bench press. For safety, have a spotter ready when lifting heavy. When performed using proper form, the close-grip barbell bench press is one of the most effective exercises for activation and development of the triceps brachii. 17-9-2009 · The barbell bench press is a classic exercise popular among all weight lifting circles. From bodybuilders to powerlifters, the bench press is a staple chest exercise in nearly every workout program. For powerlifters, it is known as one of the “big three” lifts which includes the squat, deadlift, and …
However, although it can seem pretty simple, there is more complexity to the barbell bench press than many people realize. If your approach to the bench press is to simply lay down flat on the bench, grab the bar, and start pumping out reps, then you’re definitely not maximizing the potential of the exercise… The traditional bench press is a good way to build up the pectorals, but there is another variation that will benefit you as well. This variation is the close grip bench press. This article will explain how to do the close grip bench press and give you reasons for doing this exercise.
Never use a false (aka thumbless or “suicide”) grip with any kind of bench press, including the close-grip barbell bench press. For safety, have a spotter ready when lifting heavy. When performed using proper form, the close-grip barbell bench press is one of the most effective exercises for activation and development of the triceps brachii. The bench press is an upper-body weight training exercise in which the trainee presses a weight upwards while lying on a weight training bench.The exercise uses the pectoralis major, the anterior deltoids, and the triceps, among other stabilizing muscles.A barbell is generally used to hold the weight, but a pair of dumbbells can also be used.. The barbell bench press is one of three lifts in
Incline Dumbbell Bench Press (Chest) - Exercise Guide Muscles worked: Chest Equipment needed: Dumbbell, Incline Bench Instructions Sit on an incline bench with a dumbbell in each hand placed atop your thighs. Hold the dumbbells with a neutral (palms facing each other) grip at this point. The incline barbell bench press is a great way to add variety to your pressing routine and to hit muscle groups from different angles leading to new growth. Taking nothing away from the barbell bench press, the incline press can allow you to really focus on your upper and inner chest muscles and shoulders. The strictness of the exercise takes […]
Learning proper bench press form is easy with the step by step bench press instructions, bench press tips, and the instructional bench press technique video on this page. bench press is a exercise for those with a beginner level of physical fitness and exercise experience. The incline barbell bench press is a great way to add variety to your pressing routine and to hit muscle groups from different angles leading to new growth. Taking nothing away from the barbell bench press, the incline press can allow you to really focus on your upper and inner chest muscles and shoulders. The strictness of the exercise takes […]
Bench Press Max Chart. Below is bench press chart that will help you estimate you 1 rep max. If you are not sure what your 1 rep max is, I would get a good warm up in and then do a weight that you can barely do 5 times or right to failure so you can then use the chart to figure out your 1 rep max in the chart below to find the proper weight. Welcome to our Bench Press Exercise Exercise Instruction Guide! On this page you'll learn how to bench press using the correct technique. Below you'll find pictures, exercise instructions, and tips on how to get the most out of this and other Weight Training Exercises so you can immediately add to your Weight Training Programs and next Chest Workout.
17-9-2009 · The barbell bench press is a classic exercise popular among all weight lifting circles. From bodybuilders to powerlifters, the bench press is a staple chest exercise in nearly every workout program. For powerlifters, it is known as one of the “big three” lifts which includes the squat, deadlift, and … dumbbell bench press is a exercise for those with a beginner level of physical fitness and exercise experience. Watch the dumbbell bench press video, learn how to do the dumbbell bench press, and then be sure and browse through the dumbbell bench press workouts on our workout plans page!
The bench press is an upper-body weight training exercise in which the trainee presses a weight upwards while lying on a weight training bench.The exercise uses the pectoralis major, the anterior deltoids, and the triceps, among other stabilizing muscles.A barbell is generally used to hold the weight, but a pair of dumbbells can also be used.. The barbell bench press is one of three lifts in 11-4-2018В В· Barbell Bench Press - Medium Grip The bench press is a compound exercise that builds strength and muscle in the chest and triceps. When many people think of listing, the bench press is often the first exercise that comes to mind
10-2-2020В В· The Exercise Guide has exercise videos, photos, details, community tips and reviews to help you reach your fitness goals. The dumbbell bench press is a mainstay of workout enthusiasts worldwide. Step-by-Step Instructions; Supersets: What You Should Know About This Intense Form of Exercise The classic bench press exercise works the large muscles of the chest. For a more targeted workout of the upper part of the chest, do your presses at an incline. Remember to breathe; in on the way down, out as you press up. See more
Incline Dumbbell Bench Press (Chest) Exercise Guide
Incline Dumbbell Bench Press (Chest) Exercise Guide. The Bench Press Exercise Profile Primary Muscle Group(s): Chest (Pectorals) Secondary Muscle Group(s): Shoulders (Front) and Triceps Exercise Instructions 1. Lie back on the bench with your feet firmly planted on the floor and back pressed firmly against the padding. 2. Take a tight grip of the barbell (overhand) with your thumbs roughly 3 feet …, Exercise Instructions 1. Lie back on the bench with your feet firmly planted on the floor and back pressed firmly against the padding. 2. Take a tight grip of the barbell (overhand) with your thumbs roughly 3 feet (90cm) apart. Make sure that your grip is balanced between both ….
Barbell Bench Press Exercise Video Guide Instructions
Effect of instructions on EMG during the bench press in. The dumbbell chest press closely mimics the bench press — the favorite exercise among serious weightlifters everywhere. This exercise works your chest muscles, shoulders, and triceps. If you have shoulder, elbow, or lower-back problems, limit the range of motion. You should lower and lift the dumbbells only a few inches to avoid overstraining these joints. … Instructions. Preparation. Lie supine on bench. Dismount barbell from rack over upper chest using wide oblique overhand grip. Execution. Lower weight to chest. Press bar upward until arms are extended. Repeat. Comments. Range of motion will be compromised if grip is too wide. Also see: Bench Press Analysis; Bench Press Strength Standards.
Exercise Instructions 1. Lie back on the bench with your feet firmly planted on the floor and back pressed firmly against the padding. 2. Take a tight grip of the barbell (overhand) with your thumbs roughly 3 feet (90cm) apart. Make sure that your grip is balanced between both … Dumbbell bench press definitely is one of the best chest exercises to develop your upper body strength. You will find no gym without a weight bench and sets of dumbbells; and You will always find serious bodybuilders using dumbbell bench press regularly as a testament to stabilization strength training workout. And if you are looking for a bench press alternative, this can be a great addition
Flat Bench Dumbbell Press Exercise Instructions. STARTING POSITION (SETUP): Lie faceup on a flat exercise bench and take a dumbbell in each hand at your side using pronated grip (palms facing forward). Start with the dumbbells at chest level (just outside your chest; depending on flexibility) with your elbows bent at about a 90-degree angle. However, although it can seem pretty simple, there is more complexity to the barbell bench press than many people realize. If your approach to the bench press is to simply lay down flat on the bench, grab the bar, and start pumping out reps, then you’re definitely not maximizing the potential of the exercise…
The traditional bench press is a good way to build up the pectorals, but there is another variation that will benefit you as well. This variation is the close grip bench press. This article will explain how to do the close grip bench press and give you reasons for doing this exercise. Never use a false (aka thumbless or “suicide”) grip with any kind of bench press, including the close-grip barbell bench press. For safety, have a spotter ready when lifting heavy. When performed using proper form, the close-grip barbell bench press is one of the most effective exercises for activation and development of the triceps brachii.
The traditional bench press is a good way to build up the pectorals, but there is another variation that will benefit you as well. This variation is the close grip bench press. This article will explain how to do the close grip bench press and give you reasons for doing this exercise. However, although it can seem pretty simple, there is more complexity to the barbell bench press than many people realize. If your approach to the bench press is to simply lay down flat on the bench, grab the bar, and start pumping out reps, then you’re definitely not maximizing the potential of the exercise…
bench press. Instructions . Specific warm-up: Use a series of light sets, getting progressively heavier, to build up to your working weight. Set-up: Find a spotter. Lie down on the bench with your shoulder blades retracted, your stomach and abs tight and your feet flat on the floor. Mind-muscle connection: effects of verbal instructions on muscle activity during bench press exercise Article (PDF Available) В· June 2019 with 905 Reads How we measure 'reads'
Incline Dumbbell Bench Press (Chest) - Exercise Guide Muscles worked: Chest Equipment needed: Dumbbell, Incline Bench Instructions Sit on an incline bench with a dumbbell in each hand placed atop your thighs. Hold the dumbbells with a neutral (palms facing each other) grip at this point. Flat Dumbbell Bench Press Homepage Exercise Profile Primary Muscle Group(s): Chest (Pectorals) Secondary Muscle Group(s): Shoulders (Front) and Triceps Exercise Instructions 1. While seated on the edge of a flat bench, grasp two dumbbells in an overhand grip. 2. Rest the dumbbells in an upright position on the edge of your knees. Carefully lie on …
Dumbbell Bench Press (Chest) - Exercise Guide Muscles worked: Chest Equipment needed: Dumbbell, Flat Bench Instructions Sit on a flat bench with a dumbbell in each hand placed atop your thighs. Hold the dumbbells with a neutral (palms facing each other) grip at this point. HOW TO BENCH PRESS MORE: Now, if you can bench press the bar safely, great. Do 3 sets of 10 on your first day in the gym. When it’s time to bench press again, add 2.5 lbs (1.2KG) to each side of the bar, and repeat. You’ll then be lifting a total of 50 lbs. Each week, add 5 pounds total (2.5 to each side) to the bar.
Flat Bench Dumbbell Press Exercise Instructions. STARTING POSITION (SETUP): Lie faceup on a flat exercise bench and take a dumbbell in each hand at your side using pronated grip (palms facing forward). Start with the dumbbells at chest level (just outside your chest; depending on flexibility) with your elbows bent at about a 90-degree angle. HOW TO BENCH PRESS MORE: Now, if you can bench press the bar safely, great. Do 3 sets of 10 on your first day in the gym. When it’s time to bench press again, add 2.5 lbs (1.2KG) to each side of the bar, and repeat. You’ll then be lifting a total of 50 lbs. Each week, add 5 pounds total (2.5 to each side) to the bar.
Instructions. Preparation. Lie supine on bench. Dismount barbell from rack over upper chest using wide oblique overhand grip. Execution. Lower weight to chest. Press bar upward until arms are extended. Repeat. Comments. Range of motion will be compromised if grip is too wide. Also see: Bench Press Analysis; Bench Press Strength Standards Activate and build your triceps brachii, pectoralis major, and anterior deltoid using the close-grip barbell bench press, a compound push exercise.
17-9-2009 · The barbell bench press is a classic exercise popular among all weight lifting circles. From bodybuilders to powerlifters, the bench press is a staple chest exercise in nearly every workout program. For powerlifters, it is known as one of the “big three” lifts which includes the squat, deadlift, and … EXERCISE INSTRUCTIONS: Grab two dumbbells and sit on a flat bench. Lie back on the bench with each dumbbell straight over you, arms fully extended, and palms facing away from you. Slowly lower the dumbbells simultaneously until the side of each dumbbell is next to your chest, then press the dumbbells up and slightly together.
Learning proper bench press form is easy with the step by step bench press instructions, bench press tips, and the instructional bench press technique video on this page. bench press is a exercise for those with a beginner level of physical fitness and exercise experience. Instructions. Preparation. Sit down on bench with dumbbells resting on lower thigh. Kick weights to shoulder and lie back. Position dumbbells to sides of chest with bent arm under each dumbbell. Execution. Press dumbbells up with elbows to sides until arms are extended. Lower weight to sides of chest until slight stretch is felt in chest or
