• Grab the dumbbells and lie back on the
bench.
• Rotate your upper arms away from your
torso so that your elbows and palms are
pointing upward.
• Maintain a slight bend at the elbow and
stabilize your w rist in a neutral position.
• Raise your chest, pinch your shoulder
blades together and maintain a
comfortable arch in your lower back.
• Slowly move the dumbbells
forward, then upward, keeping
your arms stable at the elbow.
Move the dumbbells toward each
other directly over the center of
your upper chest.
• Keep the tension on the chest
throughout the movement.
• Slow ly return to the starting
position.
• Grab the dumbbells and lie back on
the bench.
• Rotate your upper arms away from
your torso so that your elbows and
palms are pointing upward.
• Maintain a slight bend at the elbow
and stabilize your w rist in a neutral
position.
• Raise your chest, pinch your
shoulder blades together and
maintain a comfortable arch in your
lower back.
• Slowly move the dumbbells
forward, then upward, keeping
your arms stable at the elbow,
while moving the dumbbells
toward each other directly over
the center of your chest.
• Keep the tension on the chest
throughout the movement.
• Slowly return to the starting
position, keeping your w rists
steady and your movement slow
and controlled.
Pectoralis major and deltoids
Flat
• Maintain a 60-90 degree angle
between your upper arms and torso
at the start of the motion, and slightly
more than 90 degrees from your
torso at the top.
• Keep knees bent so your feet are
positioned flat on the floor directly
under your knees.
• Do not let your elbows travel behind
your shoulders when you are
lowering the dumbbells.
• Keep shoulder blades pinched
together and maintain good spinal
alignment.
Pectoralis major and deltoid
Inclined 45 degrees
• Maintain a 60-90 degree angle
between your upper arms and torso
at the start of the motion, and slightly
more than 90 degrees from your
torso at the top.
• Keep knees bent so your feet are
positioned flat on the floor directly
under your knees.
• Do not let your elbows travel behind
your shoulders when you are
lowering the dumbbells.
• Keep shoulder blades pinched
together and maintain good spinal
alignment.
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