front 1 side 1




Sit up stability on a bench or stability ball.

Grip handles to dumbbells, holding ready keep DB's around chest level (or nipple line). Activate core by drawing in belly button towards spine along with squeezing gluts.




With core and butt squeezed, press dumbbells into the sky straight to the front of your chest.

Keeping your arms straight (do not bend at the elbow) allow yourself to find your balance, then slowly lower the DB's moving outward from your chest. Make sure to keep your shoulder blades tightly anchored and held back through the exercise.

Lower your elbows towards the floor until your shoulder joint limits you. Stop and pause to contract your chest muscles. 

Breathe out and maintain a controlled posture as you bring the dumbbells back to the starting position straight above you chest. Pushing your straight arms back together.

Breathe in as you lower the dumbbells outwards the cables level with the ground throughout the movement. Be sure to squeeze your belly.

Repeat desired reps.