Major Muscles Worked:

Biceps, Triceps, Shoulders

Set Up:

  1. Lie on a bench, floor or a ball, feet firmly on the floor.
  2. Hold a dumbbell in each hand, palms facing your knees
  3. Elbows are straight, holding the weights towards the ceiling, positioned over the chest.
  4. The ends of the dumbbells are either touching, or and inch or two apart.

The Movement:

  1. Bend your elbows, lowering the weights with control until your upper arms touch the floor.
    As you lower the weights, keep the weights (and your wrists) directly over your elbows. This means that the weights will separate from each other as they lower.
  2. Without pausing at the bottom of the movement, press the weights back to the ceiling.
    Reverse the movement of the weights, keeping them over the chest, and gradually bringing them closer to each other at the top of the motion.
  3. Twist your palms so that they are now facing each-other at the top of the motion
  4. Keeping the bend in your elbows the same throughout the entire movement, and palms facing each other, slowly separate the weights, lowering your arms to the ground.
  5. Go as far as you can
    Get a good stretch across your chest, and go as far as you can without losing control of the weights.
  6. Reverse the movement, squeezing the chest, and bringing your hands back together above your chest.

Specific Cues:

  • For the Press, If you could trace the path of your dumbbells in the air, it would make a triangle
  • For the Fly, If you could trace the path of your dumbbells in the air, it would make a semi-circle
  • At the top of the movement, with the dumbbells towards the ceiling, there should be enough space between your arms – like you’re hugging a tree.

Related Exercises


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