[1] Sit at the front of a flat bench with your feet on the floor. Keep your palms facing each other while holding a pair of dumbbells.
[2] While you lift the dumbbells, lie back so that your back is flat on the bench and hold the dumbbells in front of you. You can also use your thighs to help raise the dumbbells up.
[3] Position your hands so that your palms are facing away from you. Your upper arms and forearms should create a 90 degree angle. This is your starting position.
[4] Raise the dumbbells up using your chest. Lock your arms and squeeze your chest at the top, then lower the dumbbells back to the starting position, resisting on the way down.
[5] Repeat the movement for the desired number of repetitions.
Tips:
[1] Exhale as you raise the weight up and inhale as you lower the weight back down.
[2] Do not bounce the weight off your chest. Raise the weight under control without the use of momentum.
[3] Although the use of dumbbells reduces the need for a spotter, use one if you feel it is necessary or start with lower weight and gradually use more as you feel comfortable.
[4] You can also perform this exercise with your palms facing each other at the starting position. You then twist your wrists as you raise the dumbbells so that the top of the range of motion is the same as the traditional method.
[5] Do not drop the dumbbells on the ground when you complete the movement. Instead, twist your wrists so that your palms are facing one another then lift your torso up while performing a kick with your thighs. Use momentum to help you back to the seated position then place the dumbbells on the floor.
Check out more exercise demos by clicking on the image below:
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