Starting Position: Lying on a flat bench with feet firmly on the ground, hold a weight in each hand with arms extended over the chest.
Procedure: Lower one weight in a controlled manner until the hand is about even with the chest. Keep the opposite arm fully extended. Press the weight upward, over the chest and shoulder, to return to the start position and repeat with the opposite arm.
Coaching Keys: Drive your feet through the ground and engage the glutes, torso, and shoulder blades. Maintain a vertical forearm position and neutral wrist throughout the movement.
Feel it: Working your chest, shoulders, and triceps.
