- Sit on an upright bench , grasp a pair of dumbbells and hold them at shoulder level with your palms facing each other. Keep your elbows bent and close to your body.
- Slowly lower the dumbbells to your shoulder joint, keeping your elbows bent and close to your body.
- Once the dumbbells reach your chest, pause for a moment and then press them back up to the starting position.
- This variation is much easier on the shoulder joints.
- Begin seated on an upright bench with your palms facing you.
- Begin pressing toward the ceiling. As you press, rotate your palms.
- As you extend your elbows fully your palms should be facing forward.
- Lay flat on a bench with two dumbbells pressed to one another.
- Break at the elbows and keep your elbows tucked as you bring the dumbbells to your chest.
- Continue to press the dumbbells into one another throughout the rep.
- Once the dumbbells reach your chest, press back toward the ceiling.
- Start by laying on a bench with two dumbbells.
- Position the dumbbell above your chest with your elbow bent and shoulder level.
- Slowly lower the dumbbell towards your chest, keeping your elbow close to your body and your core engaged while the other dumbbell remains pointed toward the ceiling.
- Once the dumbbell reaches your side, pause for a moment and then press the weight back up to the starting position.
- Repeat for the desired number of repetitions before switching to your other arm.
