A. From the bench press position, bend your knees and slide your torso down the ball slightly until you come into an incline press position with your knees bent about 90 degrees, your feet on the floor under your knees, and your low and mid back against the ball. Grasp a dumbbell in each hand with your elbows bent and hands by your shoulders.
B. Extend your arms as you slowly press the dumbbells in a straight line directly out from your chest. Lower to the starting position and repeat 20 to 30 times.
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The use of dumbbells gives you a much more comprehensive strengthening effect because the workout engages your stabilizer muscles, in addition to the muscle you may be pin-pointing. Without all of the belts and artificial stabilizers of a machine, you also engage your core muscles, which are your body's natural stabilizers.