dumbbell Bench press lying

Dumbbell bench press lying — technique exercises:

1. Lie on a horizontal bench thus, the holding in each hand a dumbbell. Hands with dumbbells while pressed against the upper thighs. Palms facing each other.
2. Once you lay down, help yourself push your upper thighs and move the dumbbells up before him shoulder-width apart.
3. Rotate your wrist so that the palm was facing forward. The dumbbells should be placed on both sides of the chest and the shoulder and forearm should be bent at a right angle. Closely monitor weights. This will be your initial position.
4. On the exhale, slowly raise the dumbbell using chest muscles. Lock out your arms at the top, Flex the chest, after a moment’s pause again start to move down. Hint: the downward movement should take twice the time than going up.
5. Complete the required number of reps according to your training program.

Note: after exercises do not put the dumbbells on the sides of the bench, this movement can injure your wrists.

Lift legs from the floor bending them at the knees. Rotate the wrists so that the palms were facing each other and place the dumbbells on the upper part of the thigh. At the same time do the jerk, raising your upper body and easy push legs forward. This movement will help you to return to a sitting position. Only then put the dumbbells on the floor.

Variations:

1. For this exercise you can also keep your wrists so that the palms were facing each other.
2. You can also keep the palms facing each other, and during the execution of movements up, rotate the wrists, turning the palms forward, away from oneself.

Video exercise: