Preparation
For this exercise, you need a pair of dumbbells and an incline bench. Sit down on the bench with the dumbbells in your hands
Start Position
Pull the shoulders back and down. Activate the abdominals to stabilize the upper body. With the palms of the hands facing each other push the dumbbells up over your shoulders. The elbows are slightly bent. Now lower the dumbbells out and down as far as you can. Don't go too far. Feel a stretch on the chest but not on the shoulder joint
2‹Þ
Pull the shoulders back and down. Push the dumbbells up and together. Concentrate on creating the momentum from the chest only, not from the shoulders and arms
End Position
Move the dumbbells all the way up over the chest. Don't release the tension in the chest
2‹Þ
Let the dumbbells go out and down again. Engage the chest to make the movement slow and controlled
Repeat
Back to the start position. Repeat for the planned number of times
Purpose
Build a strong chest. Strength for a horizontal push. Strengthen the chest, arms, and shoulders, primarily chest muscle, triceps, and anterior deltoid. Focus on the upper part of the chest muscle