press the dumbbells straight up to the ceiling. Hold for a moment without locking elbows, then slowly lower to start position.
As you work, keep your head, shoulders and butt pressed into the bench, but have a slight arch in your lower back. Work up to two sets of 10 to 15 reps. Rest for 30 seconds between sets.
For the pec fly, start from the same position on the bench, a dumbbell in each hand. Press the dumbbells straight up, palms facing each other. Keeping your arms straight, slowly lower the dumbbells out to the sides in an arc shape. Don’t let shoulders or elbows go below the exercise bench.
Keep your wrists straight and your elbows slightly bent as you bring the weights back up to the ceiling, again in an arc. Work up to two sets of 10 to 15 reps. Rest for 30 seconds between sets.
For both exercises, start with light
