Sunday, October 25, 2015

Bench Press (Standard Dumbbell)

Target MusclesPectoralis major (mid chest), Anterior deltoids, Triceps
Starting Position:
1. Lie on your back on a flat or incline bench. If you have an excessive arch in your back, place your feet on the end of the bench.
2. Hold a pair of dumbbells, with your palms facing forwards and your arms fully extended, positioned over your shoulders.
The Movement:
1. Slowly lower the dumbbells down to your armpit area.
2. Hold the position for a count of two; then press the dumbbells back to the starting position.
• Keep your hips firmly on the bench throughout the movement.
• Lower the dumbbells as far as you can, aiming for a maximum but comfortable stretch.
• Keep the dumbbells over your chest area­ do not let them travel back towards your head.