- upper chest & shoulder cap (higher incline, more shoulder workout)
- feet under keen and firm on the floor
- pack shoulder, chest up - minor arch of the back
- breath in - lower dumbbell while keeping around 90 degreee bend of elbows
- breath out - press up while keeping slight bend of elbows (no locking of elbows)
- dumbbell over your chest (not over your neck and face)
- lighter weight for safety
- shoulder and lower neck on bench
- hip parallel to chest
- elbow flare out
- inhale - open up rib cage and lower dumbbell
- exhale - squeat chest (visualize) and press up
- elbow stay tight to body
- palm facing outward
- press up - not fully extented
- come down - in front of body a bit and elbow not go down
- Front Squats
- Goblet Squats
- Crush Grip Goblet Squats
- Sumo Squats
- Elbow Closer to Side Bent Over Rows
- Palm Facing-Behind Upper Back Bent Over Rows
- Single Arm Bentover Rows
- Push Up Rows
- Floor Press
- Bench Press
- Seated Shoulder Press
- Standing Shoulder Press
- Russian Twist
- Wood Chop
- Biceps Curls
- Hammer Curls
- Straight-Arm Dumbbell Pullover
- Overhead Tricep Extension
- Tricep Dumbbell Kickback