Lie face-up on one flat bench, hold one dumbbell in each hand, keep them in front of you and to the side of your chest at shoulder width, raise them up as bench press, palms facing each other. That is your starting position

Keep your torso stationary and arms straight with a slight bend at elbows but locked. Lower the two dumbbells together at both sides in a wild arc until you feel a stretch on your chest

Then, raise the dumbbells back together in the same arc to the starting position, hold the position for two seconds as you squeeze your chest

Breathe out when raising and in when lowering Continue reading »

Lie face-up on one flat bench, hold one dumbbell in each hand, keep them in front of you and to the side of your chest at shoulder width, raise them up as bench press, palms facing you with pinky fingers next to each other. That is your starting position

Keep your torso stationary and arms straight with a slight bend at elbows but locked. Lower the two dumbbells together at both sides in a wild arc and rotate your palms contra-clockwise at the same time until you feel a stretch on your chest and your palms become to face upward

Then, raise the dumbbells back together in the same arc to the starting position, hold the position for two seconds as you squeeze your chest

Breathe out when raising and in when lowering Continue reading »

Lie face-up on one flat bench, hold one dumbbell in each hand, keep them in front of you and to the side of your chest at shoulder width, raise them up as bench press, palms facing away from you with thumbs next to each other. That is your starting position

Keep your torso stationary and arms straight with a slight bend at elbows but locked. Lower the two dumbbells together at both sides in a wild arc and rotate your palms clockwise at the same time until you feel a stretch on your chest and your palms become to face upward

Then, raise the dumbbells back together in the same arc to the starting position, hold the position for two seconds as you squeeze your chest

Breathe out when raising and in when lowering Continue reading »

Lie face-up on one incline bench, hold one dumbbell in each hand, keep them in front of you and to the side of your chest at shoulder width, raise them up as bench press, palms facing each other. That is your starting position

Keep your torso stationary and arms straight with a slight bend at elbows but locked. Lower the two dumbbells together at both sides in a wild arc until you feel a stretch on your chest

Then, raise the dumbbells back together in the same arc to the starting position, hold the position for two seconds as you squeeze your chest

Breathe out when raising and in when lowering Continue reading »

Lie face-up on one incline bench, hold one dumbbell in each hand, keep them in front of you and to the side of your chest at shoulder width, raise them up as bench press, palms facing you with pinky fingers next to each other. That is your starting position

Keep your torso stationary and arms straight with a slight bend at elbows but locked. Lower the two dumbbells together at both sides in a wild arc and rotate your palms contra-clockwise at the same time until you feel a stretch on your chest and your palms become to face upward

Then, raise the dumbbells back together in the same arc to the starting position, hold the position for two seconds as you squeeze your chest

Breathe out when raising and in when lowering Continue reading »

Lie face-up on one incline bench, hold one dumbbell in each hand, keep them in front of you and to the side of your chest at shoulder width, raise them up as bench press, palms facing away from you with thumbs next to each other. That is your starting position

Keep your torso stationary and arms straight with a slight bend at elbows but locked. Lower the two dumbbells together at both sides in a wild arc and rotate your palms clockwise at the same time until you feel a stretch on your chest and your palms become to face upward

Then, raise the dumbbells back together in the same arc to the starting position, hold the position for two seconds as you squeeze your chest

Breathe out when raising and in when lowering Continue reading »

Lie face-up on decline flat bench, hold one dumbbell in each hand, keep them in front of you and to the side of your chest at shoulder width, raise them up as bench press, palms facing each other. That is your starting position

Keep your torso stationary and arms straight with a slight bend at elbows but locked. Lower the two dumbbells together at both sides in a wild arc until you feel a stretch on your chest

Then, raise the dumbbells back together in the same arc to the starting position, hold the position for two seconds as you squeeze your chest

Breathe out when raising and in when lowering Continue reading »

Lie face-up on one decline bench, hold one dumbbell in each hand, keep them in front of you and to the side of your chest at shoulder width, raise them up as bench press, palms facing you with pinky fingers next to each other. That is your starting position

Keep your torso stationary and arms straight with a slight bend at elbows but locked. Lower the two dumbbells together at both sides in a wild arc and rotate your palms contra-clockwise at the same time until you feel a stretch on your chest and your palms become to face upward

Then, raise the dumbbells back together in the same arc to the starting position, hold the position for two seconds as you squeeze your chest

Breathe out when raising and in when lowering Continue reading »

Lie face-up on one decline bench, hold one dumbbell in each hand, keep them in front of you and to the side of your chest at shoulder width, raise them up as bench press, palms facing away from you with thumbs next to each other. That is your starting position

Keep your torso stationary and arms straight with a slight bend at elbows but locked. Lower the two dumbbells together at both sides in a wild arc and rotate your palms clockwise at the same time until you feel a stretch on your chest and your palms become to face upward

Then, raise the dumbbells back together in the same arc to the starting position, hold the position for two seconds as you squeeze your chest

Breathe out when raising and in when lowering Continue reading »

Lie face-up on one flat bench, hold one dumbbell in right hand, keep it in front of you and to the side of your right chest, raise it up as one-arm bench press, right palm facing leftward. Your left (no-lifting) hand had better grab the side of the bench to keep your torso stationary. That is your starting position

Keep your torso stationary and right arm straight with a slight bend at right elbow but locked. Lower the dumbbell at your right side in a wild arc until you feel a stretch on your chest

Then, raise the dumbbell back in the same arc to the starting position, hold the position for two seconds as you squeeze your chest

Repeat the same movement with your left arm

Breathe out when raising and in when lowering Continue reading »