Twisting Dumbbell Bench Press

Instructions

1. 1.Lie down on a flat bench holding dumbbells in both hands with palms facing in the direction of each other. Extend your arms up above your chest until the dumbbells are almost touching. This is your starting position.
2. 2.Slowly lower the dumbbells towards your chest as you inhale until your upper arms and forearms form a 90 degree angle. You will be twisting your forearms as you do this movement, facing your palms towards the direction of your feet.
3. 3.After a brief pause, carefully return to the starting position, exhaling as you do so.
4. 4.Repeat for as many repetitions as required.

Tips

• It should take twice as long to lower the weights as it does to raise them.
• Do not drop your dumbbells after finishing as you may damage your rotator cuff.
• Perform the reps slowly and in a controlled manner.

Breathing Instructions

Breathe in during the eccentric (lowering) portion of the exercise and breathe out during the cocentric (elevation) portion.

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