Exercise Directory: Chest Press [Twist so Palms are Facing]
This exercise focuses on working your chest ... but you will feel the muscles in your arms working as well.
STEP #1: Start by grabbing two dumbbells ... one for each hand. You should choose a weight that you can safely lift and still maintain good lifting form for 10-15 repetitions. STEP #2: Lie down on your back [face up] on a bench or on the floor. STEP #3: Bend your knees and place your feet flat on the floor. Make sure you press your lower back toward the bench/floor by pulling your belly button toward your spine. STEP #4: Place your elbows directly out from your shoulders ... while holding the dumbbells. Front View: |
Side View:STEP #5: Slowly press the dumbbells up and above your chest. As you extend your arms above you, twist the dumbbells so that they are facing one another.
STEP #6: Slowly lower the dumbbells by bending your elbows and twisting them back to starting position. If you are lying down on a bench, your elbows can lower slightly below 90 degrees. If you are lying on the floor, you will find that impossible ... ha! STEP #7: Repeat this movement for approximately 10-20 repetitions ... or until your chest feels fatigued. NOTE: This exercise will help build sculpted chest while strengthening your arms. |