Dumbbell Bench Press

Lie down on a flat bench with a dumbbell in each hand. Hands with dumbbells are pressed to the top of the thighs. The palms are facing each other. As soon as you lie down, help yourself with a push of the upper thighs and bring the dumbbells in front of you up to the width of your shoulders. Rotate your wrists so that your palms are facing forward. Dumbbells should be placed on both sides of the chest, and the upper arm and forearm should be bent at a right angle. Carefully control the dumbbells. This will be your starting position. As you exhale, slowly raise the dumbbells using your chest muscles. Lock your hands at the top, tighten your chest, after a second pause, start moving down again. Hint: going down should take twice as long as going up. Perform the required number of repetitions, according to your training program. Attention: after the end of the exercise, do not place the dumbbells on the sides of the bench, this movement can injure your wrists. Lift your legs off the floor by bending them at the knees. Rotate your wrists so that your palms are facing each other and place the dumbbells on your upper thigh. At the same time, make a jerk, lifting your upper body and lightly pushing your legs forward. This movement will help you return to a sitting position. Only then put the dumbbells on the floor. Variations: For this exercise, you can also hold your wrists so that your palms are facing each other. You can also keep your palms facing each other, and during the upward movement, rotate your wrists, turning your palms forward, away from you.