How do I perform a speed dumbbell chest press?

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Wendy Batts
Fitness
Begin by lying on flat bench with your knees bent, feet straight and flat on floor. Next, hold a dumbbell in each hand at chest level, slightly outside the body with your elbows flexed (bent). In one explosive motion, press the dumbbells up toward the ceiling until your arms are fully extended and then lower the dumbbells to the start position. Repeat this quickly, with control for the desired number of repetitions.
 
Lie on your back on a flat bench with your knees bent and feet flat on the floor.   Point your feet straight and make sure they are shoulder-width apart.  Hold a dumbbell in each hand at chest level and place them slightly outside your body with your elbows flexed.  In one explosive motion, press both dumbbells up and together, fully extending your arms and hold this position.  Return the dumbbells to the starting position and quickly repeat with control.



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