Exercise 1: Flat Chest Press

• 1. Keep dumbbells near your hips and lie on your back, bend your knees, keep your feet on the ground. Use the bench if available.
• 2. Pick up the dumbbells.
• 3. Start Position Hold a dumbbell in each hand, turning the palms to face your knees.
• 4. Extend your arms without locking the elbows. Keep a slight bend in the arms. Engage the abdominal muscles with each movement. Dumbbells ends are almost touching.
• 5. Bend the elbows and lower the dumbbells.
• 6. Use the chest muscles to push the dumbbells back to the start position. Keep full control of the dumbbell movement at all times.

Beginners – Lighter weight. 12 – 15 reps x 2 sets Intermediate – Heavier weight. 8 – 12 reps x 2 – 3 sets