Mark Hayward Personal Training- Aylesbury, Bucks- Boot Camps- Personal Training- Princes Risborough, Milton Keynes, High Wycombe, Winslow, Thame, Stone, Bierton, Dunstable, Beds- Mark Hayward Advanced Personal Trainer

Area Worked- Front of upper body and back of upper arm

Muscles Worked- Pectorals, triceps and anterior deltoid



How to Perform Safely

Adopt a lying down; face up position (supine) on a bench, at a height where you feet are flat on the ground. Keep the spine in neutral Grip the dumbells with an overhand (pronated) closed grip. Have your hands level mid sternum and then straighten your arms exhaling at the same time.



Inhale slowly and lower the dumbells in a controlled manner towards the mid chest by flexing the arms to the lowest point or when a slight pull is felt in the chest if you have shoulder problems.

Then straighten your arm back up again to complete one rep.

• Do not do half reps like most people I see in gyms
• Do not twist to get the weight up, lighten the weight
• Do not flex or extend the wrists. Keep them in line with the dumbell
• Use a smooth and controlled repetition cadence
• Lower the weight under control
• Do not bounce at the lowest part
• Stop if pain is felt in the joints

Alternative Exercises

• Barbell bench press
• Machine bench press
• Weighted dips