- Lie on bench holding one dumbbell above chest with arm extended.
- Lower dumbbell toward chest while keeping torso stable and level.
- Press upward, squeezing chest at the top without twisting.
- Lie on your back holding one dumbbell above chest with slight elbow bend.
- Lower arm out wide until elbow lightly touches the floor.
- Bring dumbbell back over chest, squeezing pec at the top.
- Sit on high incline bench holding dumbbell at shoulder with arm bent.
- Press dumbbell upward and slightly inward until arm fully extends.
- Lower slowly to starting position, keeping torso stable and controlled.
- 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.
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