Dumbbell Chest Press Coniki Xxx

The Dumbbell Chest Press is a great exercise primarily using the Chest as well as the Shoulders and Triceps.

To perform the Dumbbell Chest Press lie on a bench with a dumbbell in each hand resting on top of your thighs with palms facing each other. Using your thighs raise the dumbbells up extending your arms and keeping them shoulder width apart, arms are directly over shoulders. Now turn your wrists so the dumbbells are facing away from you. Keep your feet on the floor, allowing your back to keep a natural arch with a slight gap between the bench and your lower back. Hold your shoulders back and down. Forearms stay perpendicular to the ground. Tilt your chin to your toward your chest and activate your abdominals. Now lower the dumbbells down and slightly to the side so your elbows are just below your shoulders. Push the weights back up and bring the elbows together. The dumbbells will form a triangular motion during the exercise. Make sure your chest press is slow and controlled. When finished lift your legs off the ground with bent knees, turn wrists so your palms are facing each other and put dumbbells on your thighs. Push your upper body up and kick forward with your legs to get back up to the seated position. Keep dumbbells on thighs until you are upright and then place them on the ground.

ConikiXXX Week 4, Workout 1

Do x 15 reps

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