Dumbbell Press

This exercise is similar to the barbell bench press except that the longer range of motion inhe- rently possible with dumbbells helps to stretch the pectoralis major. The triceps and anterior deltoids are also involved.

Lie flat on the bench with your feet on the floor for stability, your arms extended upward, and your hands facing in toward each other holding the dumbbells:

- Inhale and lower the dumbbells to chest level, bending your elbows and rotating your forearms to bring your hands in pronation

- Press the dumbbells back up and do an isometric contrac- tion to isolate the stress on the upper pectorals; exhale as you complete the movement