Let’s Train

Works

• Chest · pectoralis major
• Front of the shoulder · anterior deltoid
• Back of the upper arm · triceps brachii

Needs

Dumbbells, bench

Setup

Set an adjustable bench to a low slope, about 30 degrees. Sit back with a dumbbell at each shoulder and your feet flat on the floor.

Steps

1. Push the dumbbells up until your arms are straight above your upper chest.
2. Lower them slowly to the sides of your upper chest.
3. Push them back up.

Breathing

Breathe in as you lower. Breathe out as you push.

Where you feel it

In your upper chest and the front of your shoulders.

Common mistakes

• Setting the bench too steep, which turns it into a shoulder press.
• Arching the lower back off the bench.

When to stop