This exercise involves lying on your back with a dumbbell in each hand, and pressing them up towards the ceiling, targeting the chest muscles. The dumbbells are then lowered back down to the starting position on the floor.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Targets the chest muscles, specifically the pectoralis major and minor
- Engages the triceps and shoulders as secondary muscles
- Improves upper body strength and muscle definition
- Allows for a greater range of motion compared to traditional bench press
- Can be done with a variety of weights and equipment, making it accessible for all fitness levels
- Can be easily modified to target different areas of the chest and triceps
- Helps improve stability and balance by engaging the core muscles
How to perform
- Start by lying flat on your back on a bench or the floor with your knees bent and feet flat on the ground.
- Hold a dumbbell in each hand with your palms facing up and your arms extended straight up above your chest.
- Slowly lower the dumbbells down towards your chest, keeping your elbows close to your body.
- Pause for a moment when the dumbbells are just above your chest.
- Push the dumbbells back up to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Triceps
Primary
Anterior Deltoid
Primary
Chest
Primary