Lie face-up on one flat bench, hold one dumbbell in each hand, keep them in front of your chest at shoulder width, elbows in and 90 degree, forearms should be perpendicular to the floor, upper arms should be close to the side of your torso and parallel to the floor, palms facing each other. That is your starting position

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

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, push two dumbbells up just like bench press for chest but dumbbells touching each other, palms facing away from you. That is your starting position

Slowly lower the dumbbell together until they touch your upper chest with elbows out

Then, use your triceps to raise the dumbbell to the starting position

Breathe out when raising and in when lowering Continue reading »