1. Lie down on a flat bench with a dumbbell on every hand resting on prime of your thighs. The palms of your hand are going to be facing one another.
2. Then using your thighs to assist raise the dumbbells, raise the dumbbells one at a time thus you'll be able to hold them in front of you at shoulder width with the palms of your hands facing one another. Raise the dumbbells up like you are pressing them, however stop and hold simply before you lock out. this may be your beginning position.
3. With a small bend on your elbows so as to forestall stress at the biceps tendon, lower your arms out at each side during a wide arc till you're feeling a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms ought to stay stationary; the movement ought to solely occur at the shoulder joint.
4. come back your arms back to the beginning position as you squeeze your chest muscles and breathe out. Tip: check that to use identical arc of motion used to lower the weights.
5. Hold for a second at the contracted position and repeat the movement for the prescribed quantity of repetitions.
Variations: you'll wish to use a palms facing forward version for various stimulation.
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