This variation of a bench press is a great workout for your upper chest.
- Start by setting up a bench so that it has a 30 degree incline. Place 2 dumbbells by your feet then sit in the bench.
- Bring the dumbbells to their starting position just above your chest. Your elbows should be bent so that your forearms are facing directly upwards.
- Push the dumbbells straight up. Focus on using your chest for this exercise. You should feel as if the lifting is coming from your elbows. Raise the dumbbells as high as you can without locking your elbows, then slowly lower them to the starting position.
- Depending on the weight you're using, it might be difficult to get into the starting position for this exercise. Ideally you should have a spotter to help you but if you can't find someone who's willing, then you'll need to "kick" the weights into the starting position. Do this by resting the dumbbells on your thighs then push with your thighs as you pull with your arms to get the dumbbells up.