Proper Execution: |
Pick the dumbbells up off the ground (using your legs to avoid injuring your lower back) and place them on your lower thighs as you sit down on the bench. Kick the dumbbells back using your knees and rock yourself down onto the bench. The dumbbells should be even with your chest at the start of the movement. Plant your feet and lower back firmly on the bench as you drive the weights up toward the ceiling. Pause briefly at the top and then lower the weights back down to the starting position. After you have reached muscular failure, bring your knees towards your chest, and using momentum from the weights, rock yourself back into an upright position. If that's not possible, simply drop the dumbbells onto the ground. |
