in Chest Exercise
Main Muscle Worked: Chest
Place a dumbbell standing up on top of a flat bench.
Lie perpendicularly on the bench with only your back shoulders lying on the surface. Your torso should be across the bench, hence, forming a cross.
Bend your legs and place your feet flat on the floor while the rest of your body remains straight. Your hips should be lower than the bench and keep it as it is all throughout this exercise.
Grab the dumbbell with both hands.
Extend your arms until your arms are fully extended and the dumbbell is over your chest. Your palms should be touching the underside of the plate. Ensure that your arms remain straight all throughout this exercise. For safety purposes, make sure that the dumbbell is secured to prevent it from falling on your face while doing this exercise. This is your starting position.
Lower the dumbbell in an arc motion behind your head. Continue until you feel your chest muscles stretch. Inhale as you do this exercise.
Pause for a moment then slowly raise the dumbbell in an arc motion until you’re back to your starting position
Hold the weight on the initial position for a second and repeat the steps as desired.
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