Sit on a flat bench with a dumbbell in one hand, palm facing towards your body.
Place your feet flat on the ground and keep your back straight.
Raise the dumbbell to shoulder height, keeping your elbow close to your body.
Press the dumbbell upwards until your arm is fully extended.
Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
Repeat for the desired number of repetitions, then switch to the other arm.
Activation
Chest
PrimarySets
3–5
Reps
8–12
Rest
60s