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.
**Dropping the dumbbells to the side is discouraged unless you are experienced with the technique or using excessively heavy weights.
**Ideally you should twist the dumbbells back to neutral (palms facing each other), bring your knees up so the ends of the dumbbells are touching your thighs, then use the weight of the dumbbells to rock back to an upright, seated position.
Znajdź program
