Sit on the edge of a flat bench with dumbbells on your knees. In one smooth motion, roll onto your back while bringing the dumbbells up to a position slightly outside and above your shoulders. Your palm should face forwards. Bend your elbows at a 90 degree angle so that your upper arms are parallel to the ground. Press the weights up over your chest in a triangular motion until they meet above the center line of your body. As you lift, concentrate on keeping the weights balanced and under control. Then, follow the same path downward until your arms are slightly below parallel to the floor. Breath out on the pushing phase and in on the return phase.
Perform one set of 10 - 15 reps
Back flat, Head on bench and Abs tight, Feet flat on the floor.
Chest, Front of Shoulder and Back of Upper Arm
Sit into Bench Press machine adjusting seat height so handles are the same height as your shoulders. With palms facing down and keeping your elbows up in a comfortable position press the arms out straight. Return to the start position. Breath out on the pushing phase and in on the return phase.
Perform one Set of 10 - 15 reps
Back Neutral, Eyes to the horizon and Abs tight.