Primary muscle group worked: Pectoralis major (chest)
Secondary muscle groups worked: Anterior deltoid (front shoulder)
Starting position: Taking a free weight in each hand, lie on the floor, holding the weights close to your chest. Bend your knees and place your feet flat on a bench or the floor. (If using a bench, you may place your feet on the floor as long as your feet can rest comfortably without causing the lower back to arch excessively.) Press the weights straight up from your shoulders with your palms facing each other. Keep your elbows slightly bent. Bring the weights close together.
Action: Keep your shoulder blades drawn together, a natural arch in your lower back, your navel pulled in towards your spine, elbows slightly bent and wrists firm. Slowly lower the weights out to the side until your elbows are even with your shoulders or the bench. Hold for one count. Exhale while slowly bringing your arms towards each other as you raise them upward until they reach the starting position.
- Do not lower your arms beneath the level of the bench (not a problem if you are doing this on the floor).
- Keep the weight on the lighter side for this exercise. Do not use as much weight as you would for the chest press.
Find out more about this book:YOU: The Owner's Manual, Updated and Expanded Edition: An Insider's Guide to the Body that Will Make You Healthier and Younger