Bench Press 1 arm
Set the bench up so that it is flat. Lie down on the bench on your back and hold the dumbbell in line with your lower chest.
Keeping your tummy tight so that you do not twist or arch your lower back (if the bench is too high forcing your back to arch and your feet do not rest comfortably on the ground then place your feet on the bench - if you are unsure; ask an instructor).
Hold the dumbbell so that your palm is facing towards your feet and the weight is above your middle chest. Slowly lower your arm down and out letting your elbow bend and staying in line with your lower chest. Stop when your elbow reaches 90 degrees. Push back up again bringing the weight back to the start position making sure not to lock your elbows out.
Repeat on your other arm.
 |
 |
|
|
