Incline Dumbbell Press

Lie on an incline bench with a dumbbell in each hand at hip level. The palms of both hands are turned inward, towards each other. Using your upper thighs, move the dumbbells up to your shoulders. After you have raised the dumbbells to your shoulders, rotate your wrists so that your palms are facing forward, away from you. This will be your starting position. Control the movement of the dumbbells. As you exhale, lift the dumbbells using your pectoral muscles. Lock your hands at the top, tighten your chest, after a second pause, start moving down again. Hint: Ideally, moving down should take twice as long as moving up. Complete the required number of repetitions. When finished, move the dumbbells to your upper thigh and then to the floor. Variations: You can use different bench angles. You can also keep your palms facing each other, and during the upward movement, rotate your wrists, turning your palms forward, away from you.