This exercise involves lying on the floor with a dumbbell in each hand and alternating pressing them up towards the ceiling. It primarily targets the chest muscles and can also engage the triceps and shoulders.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Targets chest, triceps, and shoulders
- Improves upper body strength and endurance
- Engages core muscles for stability
- Can be done with minimal equipment (just dumbbells and a floor)
- Allows for unilateral training, which can help correct muscle imbalances
How to perform
- Lie on your back on the floor with your knees bent and feet flat on the ground.
- Hold a dumbbell in each hand with your palms facing towards your feet.
- Extend your arms straight up towards the ceiling, with the dumbbells directly above your chest.
- Lower one dumbbell down towards your chest, keeping your elbow close to your body.
- Press the dumbbell back up to the starting position and repeat with the other arm.
- Continue alternating arms for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Chest
Primary
Triceps
Primary
Anterior Deltoid
Primary