Sets : 3

Reps : 12

Caption :

Strengthen and grow pectoral muscles, improve shoulder and scapula strength

Once in position, hold the dumbbells in line with your nipples and keep them together the whole time. Push upwards and pause at the end of the rep for one second while you focus on squeezing your chest muscles. Keep your shoulder blades depressed and retracted throughout the whole exercise. Your shoulders should never roll forwards. Keep your core muscles engaged and lower back flat