- Lie on your back holding dumbbells above chest with slight elbow bend.
- Lower arms out wide until elbows lightly touch the floor.
- Bring dumbbells back together over chest, squeezing pecs at the top.
- Lie on your back holding dumbbells above chest with palms turned downward.
- Lower arms out wide while maintaining internal rotation and slight elbow bend.
- Bring dumbbells back together over chest, squeezing pecs at the top.
- Lie on your back holding one dumbbell above chest with palm turned downward.
- Lower arm out wide while keeping internal rotation and slight elbow bend.
- Bring dumbbell back over chest, squeezing pec at the top.
- Lie on bench with feet off floor, holding dumbbells above chest.
- Lower dumbbells toward chest while keeping legs elevated and torso stable.
- Press upward, squeezing chest at the top without arching lower back.
