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Start Position: This can be done on a flat bench or incline bench. The incline bench stresses the upper chest more. Lie on the bench with a dumbbell in each hand overhead, and then slowly lower until upper arms are parallel with shoulders. You should feel a good stretch in your chest, but not too much strain on your shoulders. Maintain a slight arch in your back and keep feet planted.
MidPoint: Press dumbbells straight up, keeping a slight bend in your elbows. Although your shoulders and triceps come in to play, try to focus on using your chest muscles to push the weights up. Keep your shoulders down. Finish Position: Slowly lower dumbbells down. Do 8-12 reps in a controlled, continuous motion for each set. |
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