- Arms extension with dumbbells on a horizontal bench
How to do it: Sit on the edge of a bench with the shells on your knees. Lie on the bench with the back of your head, back, and lower back. Legs are wide with heel support. Facing the ceiling, extend your arms and form a 90-degree angle with the floor. Leave a small angle at the elbow, palms facing each other. Perform the extension gently. Elbows facing down. The movement occurs only at the shoulder joint! When you feel the stretch, lower your arms slightly more and, exhaling, return to the original position.
Characteristics: This chest exercise should not be performed by athletes with problematic shoulder or elbow joints, as it is considered injury-prone. Do not overdo it, or make it painful. Between each approach, do some stretching, walking around, or shaking your arms. This stimulates blood flow to the muscles, making them recover faster.
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