- 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.
- Position the bench between 30 and 45 degrees.
- 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 (slowly and controlled) until you've locked your elbows.
- Lie on the incline bench, grasp a pair of dumbbells and hold them at shoulder level with your palms facing forward.
- Slowly lower the dumbbells to your chest, keeping your elbows flared out. As you lower the dumbbells, exhale deeply.
- Once your elbows reach your chest, pause for a moment and then press them back up to the starting position
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