Chest Press Legs Extended

1. Lie on your back on a flat bench (or floor), holding a dumbbell in each hand at shoulder level.
2. Instead of having your feet flat on the ground, lift your legs off the bench, and extend your legs straight out in front of you. This engages your core muscles.
3. Press the dumbbells upward, extending your arms fully.
4. Lower the dumbbells back down to shoulder level with control.
5. Keep your legs extended throughout the exercise, maintaining tension in your core.

1. Emphasize engaging your core muscles throughout the exercise to maintain stability with your legs extended.
2. Make sure the bench is positioned so that your back is well-supported, and your head, shoulders, and hips are in a straight line.
3. Perform the chest press with controlled movements, avoiding rapid or jerky motions.
4. Coordinate your breath with the movements. Inhale as you lower the dumbbells, and exhale as you press them back up.

Easier

• If extending your legs is too challenging, start by performing the traditional Dumbbell Chest Press with your feet flat on the ground.
• Instead of fully extending your legs, you can keep them bent at a 90-degree angle or any comfortable position that challenges your core.
• Vary the angle of the bench (incline or decline) to target different areas of the chest while keeping your legs extended.
• Perform the exercise by pressing one dumbbell at a time while keeping the other arm in the starting position.
• Change your grip so both palms are facing away from you, for variety.