Sit on your back on the inclined flat bench, hold the weight disc in front of your chest with your arms bent (elbows close to your body pointing diagonally backwards), grasp the edge of the weight disc with both hands (disc pointing horizontally to the floor), or hold the disc between your palms for additional strain on your chest muscles (disc pointing horizontally to the floor). Push the weight upwards to bring the almost fully extended arms into the hold position, then lower/bend the arms back to the starting position.
Attention:
Do not fully extend the arms in the hold position and do not place the weight completely on the chest when lowering.
Lighten:
Less weight.
Harden:
More weight.
Variant I:
Bench in a straight/flat position (flat bench) instead of at an angle or even in a decline position.
Variant II:
Replace the weight plate with dumbbells. Hold the dumbbells with a neutral grip so that the palms are facing the respective side, push the weights upwards shoulder-width apart to bring the almost fully extended arms to the holding position (without bringing the weights together), then lower/bend the arms back to the starting position.
Variant III:
Replace the weight disc with dumbbells. Grasp the dumbbells with a neutral grip and press them firmly against each other, palms facing each side, push the weights upwards to bring the almost fully extended arms into a holding position (press the dumbbells firmly together throughout the exercise), then lower/bend the arms back to the starting position.
