Dumbbell Bench Pullover

Place a dumbbell on a flat bench. Make sure it is securely installed. Lie down perpendicularly on the bench as shown in the picture. Please note that only the shoulders should be on the bench. The hips are below the level of the bench, the feet should rest firmly on the floor. The head also does not lie on the bench. Grab a dumbbell with both hands and lift it above your chest, keeping your arms bent. This is your starting position. Caution: Make sure the dumbbell used for the exercise is safe. Using dumbbells with poorly fixed pancakes is traumatic! Keeping your arms bent, as you inhale, slowly describe a semicircle with them, winding them behind your head until you feel a stretch in the muscles of your chest. As you exhale, return the dumbbell to its original position along the same path. Lock your hands in the starting position, after a second pause. Complete the required number of repetitions. Attention: if you are doing this exercise for the first time, use the help of a partner who will insure you. Exercise Variations: You can also use a regular or EZ barbell for this exercise. You can also use two dumbbells, making sure your palms are facing each other.