Starting position
- Place the dumbbells in an upright position on a flat bench.
- Make sure the dumbbell remains securely placed on top of the bench and lie perpendicular to the bench – torso across it – and only place your shoulders on the surface.
- Set your hips below the bench and your legs bent with your feet firmly planted on the floor.
- Pick up a dumbbell with both hands and hold it straight above your chest at arm’s length – both palms should be pressed against the underside of one side of the dumbbell.
Implementation
- Keep your arms straight and slowly lower the weight in an arc behind your head, whilst inhaling until you feel a stretch on your chest.
- Lift the dumbbell back to the starting position using the arc through which the weight was lowered and exhale as you perform this movement.
- Hold the weight in the starting position for one second and repeat the movement for the specified number of reps.