-
Step 1
Use an exercise mat and a pair of dumbbells of equal weight. Lie on the mat facing up and take a dumbbell in each hand so that your elbows are resting on the floor.
-
Step 2
Position your arms out to your side so that your elbows are at shoulder level and rotate your forearms so that your palms are facing away from you (supinated). Inhale deeply and pull your arms together while exhaling hard. Extend your arms as completely as possible without actually locking your elbows.
-
Step 3
Hold this position for a moment and squeeze your pectoral muscles together, then lower the dumbbells slowly and with control while inhaling. Lower your elbows as far as you can without resting them on the floor so that your pectorals remain stressed throughout the repetition.
-
Step 4
Rotate your forearms to add variety to this exercise. You can emphasize the lower part of the pectorals by rotating your forearms so that your palms face each other. Another variation is to begin with your palms in the supinated position and rotate your forearms so that your palms face each other at the end of the movement.
-
Step 5
Perform dumbbell floor presses with one arm at a time. This is most often done in cases of injury or rehabilitation therapy.
