(14) Dumbbell Chest Press With Wrist Rotation To Build Chest Muscles
It is one of the most important gym exercises to get bigger boobs without surgery. This variation of chest press adds rotation of the wrists. It requires more muscles activation & coordination.
This exercise can help you to build chest muscles along with stronger wrist for better throwing or passing. It is little harder than a regular chest press but its benefits are amazing.
You should perform this exercise initially with the light weight dumbbells and as you gain strength shift toward medium weight dumbbells. You can either perform this exercise by lying on a flat bench or floor or even on a Swiss ball.
Here is the step-by-step process or instructions for dumbbell chest press with wrist rotation:
(a) Lie on a flat bench or a Swiss ball with one dumbbell in each hand & resting on your thighs. You should select dumbbell that allows you to perform 10 reps.
(b) Bend your knees at an angle of 90-degree. Your hips should be in line with your knees.
(c) Keep your feet flat on the floor for stability.
(d) Hold & bring your dumbbells above your breast with your elbows bent at angle of 90-degree out to the sides. Lower the dumbbells to chest-height level & your palms should face forward.
(e) Press the dumbbells straight up towards the ceiling while exhaling. In this step, gradually turn your palm towards your body until your palm face the wall behind you. You should perform this step as slowly as possible for optimum results.
(f) Lower the dumbbells back to the starting position in reverse direction in a controlled manner while inhaling.
(g) It represents one rep. Repeat 3 sets of 10 reps.
Image Source: Shutterstock