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

Individual work

Lie on your back on a long bench, with your feet firmly on the floor. Hold a weight plate with both hands at chest height (grip the plate by the rim – with the plate held horizontally relative to the floor). Press the disc upwards in a controlled manner until your arms are almost fully extended. Then slowly lower the disc back to your chest (bending your arms).

Attention:
Keep your shoulder blades and upper body stable on the bench; keep your wrists as straight as possible; do not fully extend your elbows; lower the weight in a controlled manner (do not let it fall onto your chest); do not arch your back by lifting your pelvis too high.

Lighten:
Less weight; reduce the range of motion.

Harden:
Add weight; lower the weight more slowly, hold the top position briefly.

1 long bench
1 weight disc