Two certified strength and conditioning coaches settle the dumbbell vs. barbell bench press debate by explaining the advantages each tool offers. ... dumbbell", he said. Squeezing …Pectoralis major and minor, or pecs for short; padder of celebratory chest bumps, displayer of ironic T-shirts and powerhouse behind really aggressive hugs. Whatever the name or ta...Aug 9, 2023 · Dig your heels into the ground to increase your balance. Press your left shoulder down toward the bench to ensure that your torso doesn’t rotate during the movement. Perform your flyes with your ... Here’s how to perform the flat dumbbell chest press: Set a bench to its flat setting. Grab two dumbbells, and set them on your knees as you sit on the bench. One by one, flick the dumbbells up towards your chest as you lay back, holding the dumbbells above your body. Lower them towards your chest. Have your elbows go down to a 45 …What is freedom of the press in the United States and what are the limits? HowStuffWorks looks at the law. Advertisement Freedom of the press is established in the First Amendment ...The dumbbell bench press (tutorial video) is arguably the single best exercise for your chest, beating out even the mighty barbell bench press.The first reason it’s so powerful is that it trains your pecs with a deep range of motion, and the most challenging part of that range of motion is at the very bottom when your chest is …Here’s how to perform the flat dumbbell chest press: Set a bench to its flat setting. Grab two dumbbells, and set them on your knees as you sit on the bench. One by one, flick the dumbbells up towards your chest as you lay back, holding the dumbbells above your body. Lower them towards your chest. Have your elbows go down to a 45 …Dumbbell Press Benefits. Muscle Building: The dumbbell bench press primarily targets the pectoral muscles (chest), helping to develop size and strength in the chest area. It also engages the anterior deltoids (front shoulders) and triceps, contributing to overall upper body muscle development. Balanced Muscle Engagement: Unlike the barbell ...1. The Dumbbell Chest Press. The dumbbell chest press is the quintessential form of dumbbell chest exercise, featuring an easy to grasp movement pattern and multi-purpose training stimulus. In practice, it is most comparable to the more popular barbell bench press, and features the lifter extending and bending their arms …6) Increase Range Of Pressing Motion. Increasing the range of motion can make the dumbbell press harder and more effective. Dumbbells should touch the chest at the bottom of the bench press and touch the shoulders at the bottom of the overhead press. Additionally, the arms should be extended at the top of both presses.The incline dumbbell chest press is an upper-body workout, primarily engaging the chest, front deltoids, and triceps. It’s worthwhile to include in your exercise program, as it provides development for well-balanced chest and shoulder musculature. You’ll notice different muscle fiber activation depending on the angle of the bench incline. …Perform 3 sets of 10 reps with 1-2 minutes rest between every set. 2. Incline dumbbell chest fly. Incline Dumbbell Chest fly. Grab dumbbells in both hands and lay down on your back on an incline bench ( 30 to 45-degree incline) Put yourself in a position to perform fly and keep your elbows just slightly bend.Decline Dumbbell Bench Press - Chest Exercise💪 Subscribe channel: https://www.youtube.com/c/mytrainingapp(Starting Position)- Place your feet firmly under t...Grab a dumbbell in each hand with a neutral/hammer grip and lie on a decline bench. Hold the weights above you at shoulder height. Now extend the weights to the top overhead, feeling a good chest muscle contraction. Lower the dumbbells to the starting position and feel a good stretch in your pecs.Step 3. Downward Phase: Inhale and slowly lower the dumbbells in unison and in a controlled movement towards your mid-chest, but moving slightly wider towards the armpits. Gently touch the dumbbells to your chest …Stand straight up holding one dumbbell in each hand. Lift weights up to chest level bending elbows (think of the "down position" of a bench press) Straighten...1) Maintain good posture. Just as you would with a barbell bench press, it helps keep your lower back arched, and your shoulders retracted while performing the dumbbell chest press. Sticking your ...The single-arm dumbbell chest press isn’t an advanced movement, but it still requires proper technique to ensure you’re not putting yourself at risk of injury. Step 1: Set Yourself up on the Bench. Sitting on a bench, rest a dumbbell on your thigh, then bring it up to your shoulder. Slowly lay down on the bench and keep the dumbbell at your …Jul 28, 2022 · Perform the exercise in the exact same way as the dumbbell press, except using a barbell gripped with both arms instead of individual dumbbells. Set the bench at a 30 to 45-degree incline under a rack with the bar loaded. Grip the bar wider than shoulder width. Unrack the weighted bar and slowly lower it to your chest. Press the dumbbells up over your chest, and tip the elbows slightly back towards your face just a little bit—think 92 or 93 degrees at the shoulder instead of 90. Drop the elbows to bring them ...Press the dumbbells back up until your arms are almost straight. Pause for 1 second before you push them back up. Push upwards with a controlled motion, straightening your arms, and stop pressing them up right before your elbows are going to lock straight out. [9] Exhale your breath as you push the dumbbells up. 4.Level 1: Dumbbell Press. 4 sets of 10 to 12 reps. First, make sure that you have the basics down pat. Lie back on the bench, making sure your feet are flat on the ground and your glutes and abs ...Step 3. Downward Phase: Inhale and slowly lower the dumbbells in unison and in a controlled movement towards your mid-chest, but moving slightly wider towards the armpits. Gently touch the dumbbells to your chest …Want to learn 19 variations of the dumbbell chest press exercise? This ultimate guide has all you need to help build chest muscle. We will show you different …What is freedom of the press in the United States and what are the limits? HowStuffWorks looks at the law. Advertisement Freedom of the press is established in the First Amendment ...Set up a bench at an incline of 30-45° and sit with your feet flat on the floor and your back on the bench. Lift the dumbbells to chest height with your palms facing forwards. Breathe out and push the dumbbells up until your arms are fully extended, using your pecs to power the movement. Don’t let the dumbbells touch.Do you want to learn how to build a perfect chest with dumbbells only? Watch this video and follow the expert tips and exercises from a certified trainer. You will see the results in no time, even ... *READ FULL ARTICLE WITH PHOTOS*https://muscularstrength.com/article/How-To-Dumbbell-Bench-Press-Three-Golden-RulesIf you want a nice big chest, the dumbbell ... Gerakan chest press bukanlah jenis latihan yang asing bagi para atlet. Selain menggunakan dumbbell, Anda juga bisa menggunakan mesin chest press atau peralatan sederhana.. Konsentrasi utama dari latihan ini adalah meningkatkan kekuatan otot dada dan otot lengan. Manfaat lain dari chest press adalah meningkatkan kebugaran tubuh. …1) Maintain good posture. Just as you would with a barbell bench press, it helps keep your lower back arched, and your shoulders retracted while performing the dumbbell chest press. Sticking your ...3a) Incline Crush Grip Dumbbell Press x 8-10 reps to failure and 3 sets. Set the bench on a 30-45 degree angle and hold one heavy dumbbell above your chest with both hands on the grip. Lower the ...The Dumbbell Bench Press works your chest and stabilization muscles surrounding your shoulders.Livestrong Woman introduces The Livestrong Essentials Series! ...Aug 9, 2023 · There are myriad ways to manipulate training variables for optimal chest growth. Dumbbell Bench Press: 3 x 8 – 12. Incline Dumbbell Bench Press: 3 x 10 – 12. Dumbbell Pec Flye: 3 x 10 – 12 ... 5 common/silly mistakes people do while DUMBBELL CHEST PRESS exercises due to which you have a FLAT CHEST. Check the complete information to fix those issues...Sep 25, 2010 · full 12 week push,pull,legs program!- build muscle & strength! - http://goo.gl/x8hel5full 12 week muscle building 4 day split program: http://goo.gl/6alh84tw... Oct 14, 2022 · How to Do a Chest Press. A. Sit on the floor with knees bent at 45-degree angles, feet resting flat on the ground in front of butt, and hold a medium-weight dumbbell in each hand. B. Squeeze elbows tight to ribs, then slowly lower torso down to the floor to lie face up, holding the dumbbells in front of shoulders. Oct 26, 2021 · Dumbbell Chest Press . You can also use dumbbells instead of a barbell to do the decline chest press exercise. This will allow a deeper range of motion during the exercise and increase unilateral development of the lower chest muscle while increased stability demands cause the muscle to work harder to perform the movement. 1) A dumbbell press should be the first core movement in your chest training routine. Flat, decline and incline angles are all acceptable, though I would tend to favor the flat or decline angle due to its superior activation of the lower sternocostal fibers where the majority of your chest mass is located. Incline presses shift more emphasis to ...Set up a bench at an incline of 30-45° and sit with your feet flat on the floor and your back on the bench. Lift the dumbbells to chest height with your palms facing forwards. Breathe out and push the dumbbells up until your arms are fully extended, using your pecs to power the movement. Don’t let the dumbbells touch.Incline Dumbbell Chest Press. The incline dumbbell chest press is another variation of the chest press, meant to target the upper portion of your chest. To …Dumbbell Flat Chest Press - The Dumbbell Chest Press works on your chest, shoulder, and triceps. Lie flat on your back with your knees bent. Hold a dumbbell in each hand with an overhand grip. Arch your back …Ask any woman and she will tell you that most of her bras do not fit her optimally. In fact, a majority of women end up wearing the wrong size. A large part of the problem is that ...Lie on a bench, and lift a pair of dumbbells to the starting position. Press the dumbbells up to straight arms, while exhaling. Inhale at the top, or while lowering the dumbbells with control back to your shoulders. Repeat for reps. Decline dumbbell press is a dumbbell press variation that shifts more of the load to your lower chest muscle fibers. Mar 28, 2023 · Dumbbell Chest Press; Incline Dumbbell Press; Dumbbell Chest Fly; Give this workout a try on your next weekly chest day. You won’t regret it. Advanced Dumbbell Chest Workout. With great training experience comes the need for a greater number of sets. According to up-to-date research, advanced-level lifters and bodybuilders might need up to 20 ... Retail sales at US sporting goods stores have soared above pre-pandemic levels. In the US, there’s so much demand for dumbbells they can be near impossible to find for sale online....Aug 14, 2023 · Performing the dumbbell chest press. Lie on the bench with a dumbbell in each hand and your feet flat on the floor. You can rest your feet up on the bench if it’s more comfortable. Push the dumbbells up so that your arms are directly over your shoulders and your palms are up. Pull your abdominals in, and tilt your chin toward your chest. The dumbbell chest press is a compound movement that works your chest muscles, anterior deltoids, and triceps. It allows you to use heavy dumbbells to overload …Extend both legs, and use both arms to press the dumbbell to a desired side. Pics are great, but video is often better. Here's a video of the rolling setup and press: ... After finishing the set for one arm, return the dumbbell to the chest. Grip the dumbbell with the other hand, but use both to get to the lockout position.Let the dumbbells touch your chest lightly, then extend the elbows to push the dumbbells upward. The upward movement should be performed powerfully and last 1-2 seconds. Make sure to press the dumbbells from as far out wide as possible to avoid causing unnecessary tension in the triceps. At the top of the movement, squeeze the chest muscles ... If your upper chest is lagging, the incline bench press is a great way to place a bit more emphasis on the upper portion of your pectoralis major. But if no... Jul 4, 2020 · The Dumbbell Chest Press (commonly referred to as the dumbbell press) is a horizontal push movement commonly used to build upper body size and strength. This is a great alternative to the Barbell Bench Press that can provide a larger range of motion and requires greater stability with the use of two separate free weights, rather than one in the ... 3a) Incline Crush Grip Dumbbell Press x 8-10 reps to failure and 3 sets. Set the bench on a 30-45 degree angle and hold one heavy dumbbell above your chest with both hands on the grip. Lower the ...Do you want to learn how to build a perfect chest with dumbbells only? Watch this video and follow the expert tips and exercises from a certified trainer. You will see the results in no time, even ... Dec 20, 2022 · Lower back down to the starting position. Repeat for a set of 10-12 repetitions, achieving muscle fatigue on your last rep. To add variety to the incline dumbbell chest press, alternate between ... This old-school lift deserves a place in your exercise routine today. “The ‘swing’ lift is a great favorite in France,” the weightlifter and barbell-maker Alan Calvert wrote in 191...Dumbbell Press Benefits. Muscle Building: The dumbbell bench press primarily targets the pectoral muscles (chest), helping to develop size and strength in the chest area. It also engages the anterior deltoids (front shoulders) and triceps, contributing to overall upper body muscle development. Balanced Muscle Engagement: Unlike the barbell ...Jum. II 6, 1445 AH ... If the goal is to build maximum strength and muscle mass, the bench press may be more suitable due to its ability to accommodate heavier weights ...The dumbbell bench press (tutorial video) is arguably the single best exercise for your chest, beating out even the mighty barbell bench press.The first reason it’s so powerful is that it trains your pecs with a deep range of motion, and the most challenging part of that range of motion is at the very bottom when your chest is …I’m glad that more than zero of you joined me for the one hand deadlift last week. Weird but cool, right? We’ve got another one handed lift this week, and this one goes overhead, w...Exhale as you press the dumbbells upward and inward until your arms are almost fully extended and the dumbbells nearly touch. Inhale as you slowly bend your …Are you wondering if guys really wax their chest hair? Check out this article to learn if guys really wax their chest hair. Advertisement Manscaping a guy's hairy back or shoulders...About this exercise. Lie back on a bench set to a 45-degree angle and lift the weights up to shoulder height, palms facing away from you. Breathe out as you press up with both arms. Lock out your ...Variation 1. When performing the “flat dumbbell chest press” with a pronated grip, the elbows are extended in a wider position. Your chest acts more as a prime mover and dominant muscle group. The pecs work harder to push the weight with your triceps being less active as a secondary muscle group.The incline dumbbell chest press is an upper-body workout, primarily engaging the chest, front deltoids, and triceps. It’s worthwhile to include in your exercise program, as it provides development for well-balanced chest and shoulder musculature. You’ll notice different muscle fiber activation depending on the angle of the bench incline. …Lie flat on the bench and hold the dumbbells on your chest. Press the weights inward as hard as you can. Tuck your upper arms into your sides. Push the weights ...Set up a bench at an incline of 30-45° and sit with your feet flat on the floor and your back on the bench. Lift the dumbbells to chest height with your palms facing forwards. Breathe out and push the dumbbells up until your arms are fully extended, using your pecs to power the movement. Don’t let the dumbbells touch.The reverse grip dumbbell press specifically targets all of your pectoral muscles, but t he major muscles that are worked when you do the reverse grip dumbbell press exercises include the clavicular area of the pectoralis major (the upper portion of the chest). You’ll feel the effects of these exercises in all of your chest muscles, but …Incline close grip dumbbell press. Hit your upper and inner chest at the same time by doing close grip dumbbell presses on an incline bench. Experiment with angles from 15 to 45-degrees. The steeper the angle, the more work your deltoids will have to do. You may also find you are slightly weaker in an inclined position. 2. Decline close grip …Tan Quddus, Personal Training Lead at Nuffield Health Surbiton leads you through the correct steps for performing a dumbbell chest press safely. Follow his l...It allows for a greater range of motion than many other chest exercises. Incline Dumbbell Press vs. Flat Dumbbell Press. How to Do the Incline Dumbbell Press. Step 1: Set up. Step 2: Press. Step 3: Descend. …For starting position, lie on an incline bench with dumbbells at chest level in each hand and squeeze the chest palms facing forward. Press the weights up, then ...Are you wondering if guys really wax their chest hair? Check out this article to learn if guys really wax their chest hair. Advertisement Manscaping a guy's hairy back or shoulders...Learn how to do a Svend PressMain Muscle Worked: ChestOther Muscles: Forearms, ShouldersEquipment: OtherMechanics Type: CompoundLevel: BeginnerDIRECTIONS1. S...Sep 25, 2010 · full 12 week push,pull,legs program!- build muscle & strength! - http://goo.gl/x8hel5full 12 week muscle building 4 day split program: http://goo.gl/6alh84tw... Grab a dumbbell in each hand with a neutral/hammer grip and lie on a decline bench. Hold the weights above you at shoulder height. Now extend the weights to the top overhead, feeling a good chest muscle contraction. Lower the dumbbells to the starting position and feel a good stretch in your pecs.Dec 6, 2022 · Open elbows to the sides so triceps form a 45- to 70-degree angle to torso. Press feet flat into the floor and engage core. This is the starting position. C. On an exhale, press the dumbbells away from chest, straightening arms so the dumbbells are directly over shoulders. D. Apr 6, 2017 · Get more from every workout - http://athleanx.com/x/activateSubscribe to this channel here - http://bit.ly/2b0coMWThe dumbbell bench press is one of the most... Looking for press release examples for inspiration? Check out our list of 20 effective press release examples and find out why they work. Marketing | Listicle Updated May 17, 2023 ...Aug 9, 2023 · With the body actively gripping the floor, firmly squeeze the barbell and pull the elbows down towards the torso. Once the back of your arms touches the floor, stay tense and reverse the movement ... Intuitive Machines went public via SPAC merger yesterday, but its war chest was badly depleted by high shareholder redemptions. Lunar technology company Intuitive Machines received...For starting position, lie on an incline bench with dumbbells at chest level in each hand and squeeze the chest palms facing forward. Press the weights up, then ...Jan 7, 2024 · Sitting on the bench, grip the dumbbells and lie down. With arms extended so that the weights are over the chest, engage the core and squeeze the scapulas together for stability. Slowly lower the weights in a smooth, controlled motion until the elbows reach 45-degree angles. Tiger Woods can bench press 315 pounds, as of 2010. A fitness trainer notes that Woods’ workout resembles one for an NFL player and that he is very strong for his size. However, in...Decline Dumbbell Bench Press Instructions. Pick up the dumbbells off the floor using a neutral grip (palms facing in). Position the ends of the dumbbells in your hip crease, and sit down on the edge of an decline bench. To get into position, lay back and keep the weights close to your chest. Once you are in position, take a deep breath, and ...Learn how to do the dumbbell bench press with variations, alternatives, benefits, and more. This classic chest exercise can build …A great way to emphasize bands for chest training!Mountain Dog Membership http://bit.do/mountaindogmemberWorkout Programs/Coaching http://bit.do/mountai...Aug 14, 2023 · Performing the dumbbell chest press. Lie on the bench with a dumbbell in each hand and your feet flat on the floor. You can rest your feet up on the bench if it’s more comfortable. Push the dumbbells up so that your arms are directly over your shoulders and your palms are up. Pull your abdominals in, and tilt your chin toward your chest. Ram. 24, 1444 AH ... ... dumbbell, allowing you to target different areas of the chest. The 'how-to' steps below refer to the barbell bench press. However, you can ...This old-school lift deserves a place in your exercise routine today. “The ‘swing’ lift is a great favorite in France,” the weightlifter and barbell-maker Alan Calvert wrote in 191...
Stand straight up holding one dumbbell in each hand. Lift weights up to chest level bending elbows (think of the "down position" of a bench press) Straighten.... Dynex price
The dumbbell squeeze press will work your muscles from different directions and provide you with more powerful and better-defined chest muscles in a short time. You should aim to increase the number of seats but fewer reps to build strength. To achieve hypertrophy or size increases, do smaller sets but a larger amount of repetitions.Ask any woman and she will tell you that most of her bras do not fit her optimally. In fact, a majority of women end up wearing the wrong size. A large part of the problem is that ...Here are some benefits of performing chest presses with dumbbells: 1) Sculpts the sides of the chest. Dumbbell chest presses are a great way to add …Defensive Press Releases - Defensive press releases are effective at counteracting bad publicity. Learn all about defensive press releases at HowStuffWorks. Advertisement Press rel...How to do a dumbbell bench press – Step-by-step technique. Step 1: Sit on the end of a bench with the dumbbells resting on your thighs, holding them with a strong grip in the centre of the dumbbell grip . Step 2: Lower yourself back and bring the dumbbells onto your chest, facing each other. Step 3: Press the dumbbells up, so they are over ...Nov 13, 2023 · Get on the ground with one dumbbell. Get into a hollow body position (butt and lower back on the ground, feet and upper torso raised), holding the weight in one hand. Extend the other arm to help ... Lie flat on the bench and hold the dumbbells on your chest. Press the weights inward as hard as you can. Tuck your upper arms into your sides. Push the weights ...Here’s a dumbbell chest workout you can do with just a weight bench and some dumbbells to carve out your own classic, symmetrical chest - top to bottom - sid... Lie flat on the bench and hold the dumbbells on your chest. Press the weights inward as hard as you can. Tuck your upper arms into your sides. Push the weights ...Working out chest muscles with dumbbell presses on a flat bench. Learn tips and techniques for working out the chest, back, shoulders, and arms in this weigh...The purpose of the study was to compare the muscle activity in the prime movers and antagonist between the barbell bench press (BBP) and the dumbbell flyes (DF) Seventeen resistance-trained men (age 22.9 ± 1.8 yrs; height 1.80 ± 0.06 m; body mass 80.0 ± 8.3 kg), with 4.8 ± 2.0 years resistance training experience, completed the study.Dec 6, 2022 · Open elbows to the sides so triceps form a 45- to 70-degree angle to torso. Press feet flat into the floor and engage core. This is the starting position. C. On an exhale, press the dumbbells away from chest, straightening arms so the dumbbells are directly over shoulders. D. Dumbbell Chest Press Instructions 1. Lie down on a mat with your knees bent and a dumbbell in each hand. 2. Push the dumbbells up toward the ceiling so that your arms are directly over your shoulders and your palms …Dumbbell Floor Chest Press. This exercise mimics the bench press with the same pushing motion. The big difference here is that the range of motion is shortened as your elbows and triceps hit the ground you won’t be able to lower the dumbbells past this point. This point makes the exercise more shoulder friendly as it reduces potential strain ...The dumbbell bench press is a variation of the barbell bench press and an exercise used to build the muscles of the chest. Often times, the dumbbell bench press is recommended after reaching a certain point of strength on the barbell bench press to avoid pec and shoulder injuries. Additionally, the dumbbell bench press provides an ego check in the …Jum. II 6, 1445 AH ... If the goal is to build maximum strength and muscle mass, the bench press may be more suitable due to its ability to accommodate heavier weights ...Best Dumbbells Overall: REP Fitness Hex Dumbbells. Best Dumbbell Set: Bowflex SelectTech 552 Adjustable Dumbbells. Best Adjustable Dumbbells: SMRTFT NÜOBELL Adjustable Dumbbells. Best Hex ...Sep 25, 2010 · full 12 week push,pull,legs program!- build muscle & strength! - http://goo.gl/x8hel5full 12 week muscle building 4 day split program: http://goo.gl/6alh84tw... .
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Becton dickinson stock price | Vanna White has been turning letters on Wheel of Fortune for 36 years, and has worn nearly 7,000 evening gowns in the process.Sit down on the bench with a dumbbell in each hand resting on your thighs. Lean back and bring the dumbbells down to chest level. With your feet flat and hinged under the foot pads, press the ......
Cheap flight to canada | Oct 9, 2023 · Set up a bench at an incline of 30-45° and sit with your feet flat on the floor and your back on the bench. Lift the dumbbells to chest height with your palms facing forwards. Breathe out and push the dumbbells up until your arms are fully extended, using your pecs to power the movement. Don’t let the dumbbells touch. Learn how to do dumbbell bench presses correctly and get better chest activation. Find out how to change your grip and angle to target specific muscles, such as chest, shoulders, and triceps. See examples of …...
Stay rihanna | The dumbbell bench press is one of the best chest builders. It involves a more extensive range of motion, leading to better chest fiber stimulation. Steps: Pick two dumbbells of appropriate weight. Sit at the edge of a flat bench and place both dumbbells vertically at the bottom of your thighs. Get into the starting position while holding the …"The dumbbell chest press helps build upper-body strength and muscular endurance, making daily activities easier and promoting a well-balanced physique," says …...
Lindsey buckingham and stevie nicks | Intuitive Machines went public via SPAC merger yesterday, but its war chest was badly depleted by high shareholder redemptions. Lunar technology company Intuitive Machines received...Jun 1, 2021 · Follow these step-by-step instructions: Sit on an exercise bench with a dumbbell in each hand. Using a neutral grip, place and press the dumbbells together. Pull your shoulders down and back, and brace your abs. Lie flat on the bench and hold the dumbbells on your chest. Press the weights inward as hard as you can. ...
Careerbuilder job search | Lay down while you bring the dumbbells up to your chest. Press them dumbbells to straight arms, bend your knees, and place your feet flat on the floor. Lower the dumbbells slowly until your upper arms hit the floor. Reverse the motion and push the dumbbells up to straight arms again. Gently drop the dumbbells to the floor to finish the set.The Bridge Chest Press is a combination strength move engaging the core and targeting primarily the Pectorals, and Gluteal muscles. As with any combination ......
Westlife songs | With the body actively gripping the floor, firmly squeeze the barbell and pull the elbows down towards the torso. Once the back of your arms touches the floor, stay tense and reverse the movement ...Dumbbell Flat Chest Press - The Dumbbell Chest Press works on your chest, shoulder, and triceps. Lie flat on your back with your knees bent. Hold a dumbbell in each hand with an overhand grip. Arch your back and squeeze your shoulder blades. Extend your arms....