Start position
Grasp two dumbbells using a closed, pronated grip
Lie in a supine position on an incline bench in the five-point body contact position
Press the dumbbell in unison to an extended-elbow, parallel-arm position above the head and face
All repetitions begin from this position
Movement Phases
Lower the weight slowly until the dumbbell touches your upper chest
Keep the wrists stiff and directly above the elbows
Maintain the five-point body contact position
Note
Do not arch the back or raise the chest to meet the dumbbell
Maintain control of the dumbbells at all times
Breathing Guidelines
breathe in as you lower the dumbbell toward your chest and breathe out as you lift the dumbbell back up
Note
Primary muscles :
Upper Pectoralis Major
Secondary muscles :
Anterior Deltoid, Triceps brachii
