Lying on your back on the flat bench with your arms almost outstretched at chest height in front of you (arms pointing upwards), holding a dumbbell in each hand, bend your arms and lower the dumbbells until they make (slight) contact with your chest area and stretch your arms back to the starting position.
Starting position:
- Lying on your back on the flat bench, legs on the floor
- Arms almost stretched out in front of you at chest height
Finishing position:
- Dumbbells lowered to your chest
Attention:
Elbows are always under the wrists, wrists fixed, elbows slightly bent away from the upper body (A-shape). If you are working with a lot of weight, the exercise should be performed with a partner for safety reasons, with the helper standing by the exerciser's head for support to lift the weight in an emergency.
Variant:
The exercise can also be performed on an incline bench, whereby the (flat) bench should be set at an angle of approximately 45 degrees.
