• SECONDARY MUSCLES: Front Delts, Triceps
  • EXERCISE TYPE: Basic-(Multi-Joint) 
  • EQUIPMENT REQUIRED: Bench, Dumbbells
  • EXPERIENCE LEVEL: Beginner  Mid-level


  1. Starting position: lying on a bench, dumbbells are at the chest in bent arms, elbows are laid to the sides.
  2. Taking a deep breath, squeeze the dumbbells up onto fully extended arms. Exhale at the top.
  3. Taking the next breath, smoothly return to the starting position.
  4. If in the upper position, the dumbbells are brought closer to each other, turning the palms inward, then not only the amplitude of movement will increase, but also the peak tension in the middle part of the chest.

NOTE: Learn the correct technique for performing movements before increasing the weight of the weights.
Avoid using the force of inertia; use slow, controlled movement.
When moving up, do not allow lifting weights nearby, keep them at a distance of about 15 cm from each other. Exhale as you lift the dumbbells.