Extension and flexion of the arms in supine position ► chest press

Individual work

Lying on your back on the long bench, hold the weights with your arms bent (approx. 90 degrees at the elbow joint) slightly above chest height (upper arms pointing to the respective side), grasp the dumbbells with a pronated grip so that the palms are facing forwards, push the weights upwards to bring your almost fully extended arms into the holding position, then lower/bend your arms back to the starting position.

Attention:
Do not fully extend your arms in the holding position and do not bring the weights fully together.

Lighten:
Less weight.

Harden:
More weight.

Variation:
Alternate between pushing one arm up and lowering it back to the starting position.

1 flat bench
2 dumbbells