Instructions:
- 1Lie on a flat bench grasping a dumbbell with both hands
- 2Start by holding the dumbbell straight up then lower it behind your head in an arc motion
- 3At the bottom of the arc, pull the dumbbell back up the same path it came down
- 4Raise the dumbbell over your chest again
- 5Repeat the process
Tips:
- Always keep your feet firmly planted for stability
- Keep a slight bend in your elbow
- Maintain a full range of motion for effective chest activation
- Do not rush the movement, control the momentum