Reverse Grip Supinated Dumbbell Chest Press

Sit on a bench with your dumbbells resting on your thighs. Kick up with 1 leg at a time to get the dumbbells loaded near your chest with your palms facing you, before lowering yourself under control and planting the feet on the ground. Perform chest presses by extending the elbows and bringing the dumbbells towards the ceiling. Unlike a traditional chest press, when you descend the weights try to bring your elbows towards your hips. This will bring the dumbbells lower on your abdomen as opposed to being over your chest at the bottom of the rep. These will help develop elbow strength and work the upper pectorals. When you are done, bring the weights together in a neutral grip. Lift your legs into the air and whip them down as you do a situp in order to sit upright with the weights on the hips before lowering them to the ground. This is an option if you don’t want to drop the weights to the left and right of you potentially hurting your shoulders or damaging the equipment or possibly injuring the people next to you.