Year Long Workout: Phase X, Workout C
1A Dumbbell Chest Press w/ Rotation
Sets: 2-3 Reps: 8 Tempo: 211 Rest: 90 Seconds
Grab a pair of dumbbells and lie back on a bench as you would for a normal bench press. Start in the bottom position with your palms facing each other so the handles of the dumbbells are parallel to your body . Now press the weights up, turning your palms outward so that your thumbs face each other as you lock your arms out (you'll finish in the same position as in a regular dumbbell bench press) . That's one rep.