Bench. Thursday , January 19th , 2017 - 20:51:13 PM
Lie down on a flat bench attached to a barbell rack, with your back resting on the bench and the feet touching the floor.
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Lie flat on the bench and keep your feet flat on the floor, so that you have better balance. Lift one dumbbell at a time, off the floor. Hold the dumbbells straight above your eyes and let the palms face forwards. Slowly lower the dumbbells to your outer chest and stretch your chest to maximum at the bottom, but make sure the dumbbells do not crash on the chest. Now raise the dumbbells till your arms are nearly straight and your elbows are locked. When you are doing this exercise, keep controlled motion and avoid jerky movements.
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