Press with dumbbells

Start lying on a bench or Step, upside down, with your feet firmly supported by the ground. Hold a dumbbell in each hand with the arms extended directly on your chest and the palms of the hands looking at your feet. This is your initial position.

Then, slowly lower the dumbbells towards the chest, keeping the elbows near your body to avoid unnecessary tensions on the shoulders. The elbows must reach shoulders. Make sure the dumbbells are always controlled and do not touch your chest.

Finally, pushes the dumbbells up to the initial position, contracting the chest muscles in the ascending movement.