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Workout Arms : DUMBBELL BENCH PRESSES


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Starting Position :

Sit on the end of the bench with the dumbbells on your knees; roll onto your back in one fluid movement while positioning the weights slightly outside and above your shoulders. Your upper arms should be parallel to the ground. Your feet should be firmly planted on the floor with your low back flat against the bench, keeping your abs tight.

The Exercise :

Press the dumbbells upward in a smooth, slow motion until they meet above the centerline of your body. Hold the weights in this position, with your arms extended, for a count of "one thousand and one." Lower the dumbbells slowly, until your upper arms are slightly below parallel to the ground. Pause for another count of "one thousand and one," and then drive the weight back up again.

Tips :

Remember to maintain proper control during this lift. Keep your feet firmly planted on the floor and your wrists rigid throughout the exercise.

Cautions :

Don't lift your head or shoulders off the bench.


 

 

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