Dumbbell Lying Hammer Press

• A pair of dumbbells (choose a weight that is comfortable for you)

1. Positioning:

• Start by lying down on your back on a flat bench. Make sure your head, shoulders, and hips are in contact with the bench.

• Your feet should be flat on the floor, roughly shoulder-width apart for stability.

• Hold a dumbbell in each hand with a neutral grip (palms facing each other) and position the dumbbells at chest level. Your elbows should be bent at about a 90-degree angle.

2. Starting Position:

   • Ensure that your wrists are straight and your arms are firmly gripped around the dumbbells.

   • Your elbows should be tucked in close to your body.

3. The Movement:

   • Inhale deeply as you prepare to press the weights.

   • Press the dumbbells upward by extending your arms fully but without locking your elbows at the top of the movement.

   • Keep the movement controlled, ensuring the dumbbells remain parallel to each other at all times.

   • Hold for a moment at the top of the movement.

4. Returning to Start:

   • Slowly lower the dumbbells back to the starting position at chest level while exhaling.

   • Maintain control throughout the movement and avoid dropping the weights quickly.

5. Repetitions:

   • Perform 8 to 12 repetitions for 2 to 4 sets, resting for about 30 to 60 seconds between sets.

6. Notes:

   • Focus on using your chest and triceps to perform the movement, keeping your core engaged to stabilize your body.

   • Ensure you maintain proper form throughout to avoid injury. If you feel discomfort, reduce the weight or stop the exercise.

7. Cool Down:

   • After completing your sets, stretch your arms and chest gently to cool down.