Pick up the dumbbells off the floor using a neutral grip (palms facing in). Position the ends of the dumbbells in your hip crease, and sit down on the edge of an decline bench.
To get into position, lay back and keep the weights close to your chest. Once you are in position, take a deep breath, and press the dumbbells to lockout at the top.
Slowly lower the dumbbells under control as far as comfortably possible (the handles should be about level with your chest).
Contract the chest and push the dumbbells back up to the starting position.
Repeat for the desired number of repetitions.
Znajdź program
