Lying on your back, rest your shoulders on the (flat) bench, keep your hips in the air with your legs bent, both arms in front of you at chest height (arms pointing upwards), holding the dumbbell in one hand (right), lower the training arm until the dumbbell makes (light) contact with your sternum and stretch your arm back to the starting position.
Starting position:
- Lie on your back on the flat bench (only rest your shoulders on the bench)
- Legs bent, feet on the floor
- Hips in the air (bring your pelvis upwards)
- Arms at chest height in front of you (pointing upwards in the direction of your gaze)
Finishing position:
- Dumbbell lowered to chest (bend arm)
Attention:
Elbows are always under the wrists, fix wrists, elbows slightly bent away from the torso (A-shape).
Variation:
The exercise can also be performed on an incline bench, whereby the bench should be set at an angle of approximately 45 degrees.
