- Lay flat on the bench with your feet on the ground. With straight arms unrack the bar.
- Lower the bar to your mid chest
- Raise the bar until you've locked your elbows.
- Place your hands firmly on the ground, directly under shoulders.
- Flatten your back so your entire body is straight and slowly lower your body
- Draw shoulder blades back and down, keeping elbows tucked close to your body
- Exhale as you push back to the starting position.
- Lay flat on the incline bench with your feet on the ground. Raise the dumbbells until you have straight arms.
- Lower the dumbbells to your mid chest
- Raise the dumbbells until you've locked your elbows.
- Lay flat on the bench and place your feet on the ground.
- Begin the exercise with the dumbbells held together above your chest, elbows slightly bent.
- Simultaneously lower the weights to either side.
- Pause when the weights are parallel to the bench, then raise your arms to the starting position.