Military press with dumbbells

Tech Army benching - Warm-up is required. Once you have kneaded and set the desired weight (remember to install locks on the neck harnesses), grasp the neck grip slightly wider than shoulders. Do not forget the difference between human hands: we can oppose the thumb to everyone else. How would barbell so that the neck was on the chest and shoulders. Tighten the muscles and remove the bar from the racks. Feet shoulder width apart, place, that they are parallel to each other and bend your knees slightly. Spin straightened and arched in the lumbar spine, shoulders should be straightened and chest out. Making a deep breath and smoothly without jerking squeeze rod up to full extension at the elbows. Exhale.

Also, slowly lower the bar to the starting position making the planned number of repetitions. Then return the bar to the racks. Military press with dumbbells - Install the back of the bench in the upright position. Sitting on the bench with both hands take dumbbells, raise them above the shoulders.
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Dumbbells expand - palms must look forward. Spread the chest, shoulders back. Press and psoas maximum strain, until the end of the spine lock set in a natural position. Dumbbells slightly dissolve in hand, elbows pointing to the sides and down. The distance between your hands should be slightly wider than shoulders. Inhale; hold your breath and straining delta squeeze the dumbbells up, the path wide arc. At the same dumbbells must move only vertically.