dumbbell Bench press lying on the bench with a positive grip incline hammer

Dumbbell bench press lying on the bench with a positive grip incline hammer — technique exercises:

1. Lie on the inclined bench, holding in each hand a dumbbell at hip level. The palms of both hands facing inwards, towards each other.
2. Helping the upper part of the thighs, move the dumbbells up to the shoulders.
3. Lift the dumbbells up, your palms should still be facing inside, toward each other. Keep elbows designated and bent, forearm perpendicular to the torso, between the forearm and the shoulder angle is 90 degrees.
4. On the inhale slowly lower the dumbbells carefully monitoring their movement.
5. On the exhale, push the dumbbells up using your pectoral. Fix the arms in this position, after a moment’s pause again start to move down. Hint: the downward movement should take twice the time than going up.
6. Complete the required number of reps according to your training program.
7. After the exercise, move the dumbbells to your upper thigh, and then on the floor.

Variations: you can use different angles of the bench. You can also use the traditional grip of the dumbbells (palms facing forward) to perform this exercise. 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.