Sit on your back on the flat bench in a negative position, i.e. pointing downwards (decline) (head closer to the floor than the legs). Hold the weight disc in front of your chest with your arms bent (elbows close to your body pointing forwards), grasp the edge of the weight disc with both hands (disc pointing horizontally towards the floor), or pinch the disc between your palms for additional strain on your chest muscles (disc pointing horizontally towards the floor), push the weight upwards to bring your almost fully extended arms into the front hold 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 place the weight completely on your chest when lowering.
Lighten:
Less weight.
Harden:
More weight.
Variant I:
Bench in a straight/flat position (flat bench) or in an inclined position with the seat facing upwards (incline).
Variant II:
Replace the weight disc 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 into a 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.
