Dumbbell Flat banch press performing 

Step 1 :- First of all to make your pectorial muscle then to start flat 

dumbbell press, lift the back of the bench at 90° angle means you Lie on 

a bench in straight direction you  put your feet on the floor.. Then take 

dumbbells and lift them to your shoulder level .All exercise should look 

up as your eyes do and ready for this exercise.

 Step 2 :-Then at the second steps , you are at the starting point, take a 

deep breath and squeeze the dumbbells up so that they wiil be just above

the shoulders at the top point.( see on this image ). Elbows move strictly

 in the plane of the shoulders and are always directed to the side. At 

the top point arms are fully straightened and the weights are strictly 

above the shoulders. Once the dumbbells reach shoulder level immediately

 change direction and squeeze the dumbbells up again without a pause. 

So repeat the exercise and do & do more for better results according 

to bodyclubs team workout training plan

read more →