Getting Started

• 1

  Lie down on a flat bench with knees bent and feet placed on the ground.

• 2

  Hold dumbbells in each hand and bring your arms up to your shoulder height from sides with slightly bent elbows.

• 3

  Squeeze your chest muscles and bring both dumbbells together in the air in front of your chest with straight arms.

• 4

  Slowly return to the starting position lowering dumbbells towards the ground.