Proper Exercise Technique

Lie on an flat bench, keep your feet firmly pressed down on the floor for stability. Start with a dumbbell in each hand held overhead as if you were holding a barbell. Now lower them from arms length to as low as possible on your outer chest. The bar should be lowered under control until your arm reaches a 90-degree angle. There should be a brief pause on your chest before you return the bar to arms length position.

Tips: Do not lower your upper arms below the plane of your body. Do not lock your elbows at the top of the movement. You can vary the distance between your sides and elbows to take pressure off the shoulders.