DUMBELL FLAT BENCH PRESS
PRIMARY TARGET: CHEST(MAJOR PEC)
OTHER MUSCLES : SHOULDERS ,TRICEPS
1. Sit down on a flat bench, with dumbells
resting on your thighs and palms are facing each other.
2. Raise the dumbells up, just on the shoulders and lie
back on the bench.
3. During the above movement rotate your wrists
forward so that the palms of your hands are facing away from you.
4. In this starting position, using
maximum strength from your chest muscles, push the dumbells up your shoulders
level as you exhale.
5. Now your arms are perpendicular to
the bench surface and must be fully extended and locked.
6. Pause for a second in this position and
feel the contraction in your chest muscles.
7. Now slowly lower the dumbells down to
the middle of chest, while inhaling.
8. Repeat as many times as recommended.
TIPS:
Ø This exercise can also be performed with
the palms of the hands facing each other.
Ø Don't try to increase the pace which
may lead to bounce the dumbells on your chest.
Ø Make a full control on the dumbells
during the whole exercise.
Ø Pace, while doing the exercise must
be slow or medium.
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