Dumbbell Bench Press with Rotation

Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs. The palms of your hands will be facing each other. Lift the dumbbells one at a time so that you can hold them in front of you at shoulder width. Rotate your wrists forward so that the palms of your hands are facing away from you. The dumbbells should be just to the sides of your chest, with your upper arm and forearm forming a 90 degree angle.

Use your chest to push the dumbbells up, while rotating the wrists until the palms of your hands are facing each other. Lock your arms at the top of the lift and squeeze your chest. Hold for a second in the contracted position.

Slowly lower the dumbbells to the starting position by reversing the motion and rotating the hands. Repeat the exercise according to the training plan.