Classification
Type | basic |
Mechanics | compound |
Direction | push |
Equipment | 2 dumbbells |
Additional Equipment | flat bench |
Instructions
Preparation
Grasp dumbbells, sit on edge of flat bench and put dumbbells on thighs. Lie in supine position, push dumbbells up above chest and keep arms slightly flexed. Let elbows point to sides.Execution
Lower dumbbells with elbows moving out to sides while forearms keep pointing up. As elbows reach height of bench pad press dumbbells up. Keep arms slightly flexed. Repeat.Variations / Comments
Optionally put heels on edge of bench to avoid hollow back.
Starting Position
Ending Position
Muscles
Target | Pectoralis Major, Sternal |
Synergist | Pectoralis Major, Clavicular | Deltoid, Anterior | Triceps Brachii |
Stabilizers | Biceps Brachii |
Front
Rear