Dumbbell Bench Press - Chest

• Sit on the edge of a flat bench.
• Keep the dumbbells on your knees.

• Perform a swift motion rolling onto your back, while you bring the dumbbells above your shoulders; keep the dumbbells slightly outside.
• Keep your palms facing forward in the above position.
• Bend your elbows at a 90 degrees angle so that your upper arms are parallel to the ground.
• Use a triangular motion to press the weights over your chest, until they are in the centreline of your body.
• While lifting keep the weights under control and balanced.
• Lower the dumbbells in the reverse path until your arms are lower than parallel to the floor.