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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 [1]. 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) [2]. That's one rep.

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