- A flat bench
1. Starting Position:
- Lie on your back on a flat bench. Ensure your head, shoulders, and buttocks are in contact with the bench.
- Bend your knees and keep your feet flat on the floor for stability.
2. Dumbbell Placement:
- Hold a dumbbell in one hand. Extend your arm above your chest, keeping your palm facing forward. The elbow should be slightly bent.
3. Movement Phase:
- Slowly lower the dumbbell towards your chest by bending your elbow. Keep your elbow close to your body.
- Lower the dumbbell until it is just above your chest or until your elbow is at a 90-degree angle.
4. Pressing Phase:
- Push the dumbbell back up to the starting position, fully extending your arm without locking the elbow.
- Make sure to exhale during the pressing phase.
5. Repetitions:
- Complete the desired number of repetitions with one arm, then switch to the other arm.
6. Tips:
- Maintain a controlled motion throughout the exercise to maximize muscle engagement and minimize injury risk.
- Ensure you keep your core engaged and spine neutral during the movement for stability.
- Start with a light weight to ensure proper form before gradually increasing the weight.
