Dumbbell Floor Lying Straight-Arm Press

Dumbbell Lying Straight Arm Press on Floor

1. Starting Position:
- Lie on your back on the floor with your knees bent and feet flat on the ground.
- Hold a dumbbell in each hand. Your arms should be extended straight up above your chest, palms facing each other.

2. Body Positioning:
- Keep your head, shoulders, and upper back firmly on the floor.
- Engage your core to stabilize your spine and maintain a neutral back position.

3. Movement Execution:
- Inhale as you slowly lower the dumbbells to the sides, keeping your arms straight but not locked. Your arms should move outwards while maintaining a slight bend at the elbows.
- Continue lowering until the dumbbells are approximately shoulder height or until you feel a stretch in your chest.

4. Returning to Starting Position:
- Exhale and press the dumbbells back up to the starting position, bringing your arms back above your chest.
- Focus on using your chest and shoulder muscles to lift the weights, keeping your movements controlled.

5. Repetitions:
- Perform 10-15 repetitions per set, depending on your fitness level.
- Rest for 30-60 seconds between sets, and aim for 2-3 sets.

6. Tips:
- Keep your movements slow and controlled to ensure proper form and prevent injury.
- If you're new to this exercise, start with lighter weights and gradually increase as you become more comfortable.

7. Ending Position:
- After completing your sets, lower the dumbbells to the floor carefully, and sit up to end the exercise.

Always consult a fitness professional if you're unsure about your form or technique when performing any exercise.