Step 1

Holding one dumbbell in each hand with a neutral grip (palms facing inwards), lie down on a bench and plant your feet on the floor on either side of the bench, or on the bench itself — whichever is most comfortable. Extend your elbows to hold the dumbbells together directly in front of your chest. This is your starting position.

Step 2

Inhale. While maintaining a slight bend in your elbows, lower the dumbbells outwards and downwards until they are in line with your chest.

Step 3

Exhale. Using the muscles in your chest, push the dumbbells upwards and inwards to return to the starting position. Repeat for the specified number of repetitions.

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