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, elbows out and 90 degree, forearms should be perpendicular to the floor and upper arms should be parallel to the floor, palms facing away from you. That is your starting position

Use your chest to push two dumbbells up together until they touch at the top, hold the position for two seconds as you squeeze your chest

Then, slowly lower the dumbbells back together to the starting position

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, elbows out and 90 degree, forearms should be perpendicular to the floor and upper arms should be parallel to the floor, palms facing each other. That is your starting position

Use your chest to push two dumbbells up together until they touch at the top, hold the position for two seconds as you squeeze your chest

Then, slowly lower the dumbbells back together to the starting position

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, elbows out and 90 degree, forearms should be perpendicular to the floor and upper arms should be parallel to the floor, palms facing away from you. That is your starting position

Use your chest to push two dumbbells up together until they touch at the top, hold the position for two seconds as you squeeze your chest

Then, slowly lower the dumbbells back together to the starting position

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, elbows out and 90 degree, forearms should be perpendicular to the floor and upper arms should be parallel to the floor, palms facing each other. That is your starting position

Use your chest to push two dumbbells up together until they touch at the top, hold the position for two seconds as you squeeze your chest

Then, slowly lower the dumbbells back together to the starting position

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, elbows out and 90 degree, forearms should be perpendicular to the floor and upper arms should be parallel to the floor, palms facing away from you. That is your starting position

Use your chest to push two dumbbells up together until they touch at the top, hold the position for two seconds as you squeeze your chest

Then, slowly lower the dumbbells back together to the starting position

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, elbows out and 90 degree, forearms should be perpendicular to the floor and upper arms should be parallel to the floor, palms facing each other. That is your starting position

Use your chest to push two dumbbells up together until they touch at the top, hold the position for two seconds as you squeeze your chest

Then, slowly lower the dumbbells back together to the starting position

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, right elbow out and 90 degree, right forearm should be perpendicular to the floor and right upper arm should be parallel to the floor, right palm facing away from you. Your left (no-lifting) hand had better grab the side of the bench to keep your torso stationary. That is your starting position

Use your chest to push the dumbbell up until it touches at the top, hold the position for two seconds as you squeeze your chest

Then, slowly lower the dumbbell back to the starting position

Repeat the same movement with your left arm

Breathe out when raising and in when lowering Continue reading »