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1.
This move can be done with dumbbells or a barbell. 2. Make sure
your feet are flat on the floor. 3. Lie on your back on a bench
with an incline. 4. Your hands should be about shoulder width
apart and your upper back and head remain firmly on the bench.
5. Raise the arms up slowly until they lock into position - fully
extended. |
1.
Lie down on the bench making sure it is completely horizontal.
2. Pick up the dumbbells. 3. Raise the dumbbells
up in front of you so they are extended together above your chest.
4. Your arms should not be locked but extended.
5. Then using a controlled movement, bring the arms out
to your sides. 6. Do not lock the arms out either. |
1.
This move can be done with dumbbells or a barbell. 2. Make sure
the feet are flat on the floor. 3. Your hands should be about
shoulder width apart and your upper back and head remain firmly
on the bench. 4. Raise the arms slowly until they lock into position
- fully extended. |
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6.
When using equipment with rests, the move begins with the arms
locked and extended. 7.
In the second part of the move you start to lower the barbell
or dumbbells towards the chest.
8. When extending the arms again make sure the pectoral
muscles are being used to push the weights back up. |
7.
As your arm descends let your elbow drop lower but the dumbbell
should not go lower than your chest. 8. Slowly bring
the dumbbells back up from this position feeling the pull in the
chest. 9. Bring them back to their starting position
and then repeat the move. |
5.
When using equipment with rests, the move begins with the arms
locked and extended. 6. In the second part of the move
you start to lower the barbell or dumbbells towards the chest.
7. When extending the arms again make sure the Pectoral
muscles are being used to push the weights back up. |
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