The bench press, a simple exercise, is great example of a movement that, when done properly, delivers big results in less time.
Benefits: Tones the chest, shoulders and triceps,while building strength and endurance in the upper body.
Instructions: Lie supine (flat on your back) on your bench holding dumbbells at your shoulders (elbows bent at about 90 degrees), feet planted firmly on the floor. Exhale and slowly press both dumbbells straight up and toward the ceiling. Inhale and in a slow and controlled manner, lower weights to the starting position. Use dumbbells that will allow you to hit muscle fatigue in the range of 10 to 20 repetitions.
Trainer's Note: The bench press has long been considered the number one exercise for the upper body. It can be performed with dumbbells, with a barbell, on a Smith Machine or other chest press machine at a health club.
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