Primary Muscle
Chest
Secondary Muscle
Shoulders
Equipment Required
Flat Bench, Dumbbells
Repetitions
6 – 8 Muscle Size & Strength
8 – 12 Muscle Definition
Technique
- Lying down on a flat bench, begin the exercise with the dumbbells at arms length with a slight bend at the elbow.
- Slowly lower your arms until you reach a comfortable stretch position
- Squeeze the dumbells back together.
Starting Position
Finishing Position
Tips
Don’t bend your elbows too much, if you have to bend your elbows to a 90 degree angle to complete the repetition then the weight is too heavy. Either lower the weight or get a spot to assist you.