Main muscles performing the movement: Triceps
Other muscles involved in movement: Chest, shoulders
Mandatory Equipment: Dumbbells
Method of execution
➡ Lie on a flat bench with a dumbbell in each hand, holding hands on top of your thighs. Your palms should be facing each other.
➡ With hips help when lifting a dumbbell up, set them in front of you so that they are shoulder-width apart. Make sure your hands are at - a distance from one another than the width of the shoulders and use proniran grip (palms up). Allow your elbows pointing sideways. This is your start position.
➡ Supporting upper part of your hands still, slowly move the dumbbells back down and semicircular motion until you touch the upper chest breathing. Keep full control of dumbbells.
➡ Exhale, move the dumbbells up using your triceps by the same semicircular motion, but in reverse order. Try to keep the dumbbells together until they move up. Lock your hands in a bent position, hold for a second and then re-start the movement down. The path must be below 2 times - as long as a time from this upwards.