Primary muscles: anterior and medial deltoids (delts), triceps, pectorals (pecs)
Secondary muscles: rhomboids, rotator cuff, posterior deltoids (delts), serratus anterior
Equipment needed: dumbbells, bench
Starting position: Lie on your back on a flat bench with your feet firmly on the floor, your spine in a neutral position and a dumbbell in each hand. Pull your shoulder blades down and back so that they make firm contact with the bench. Grasp each dumbbell with your palms facing forward, and thumbs wrapped around the handles. Keeping your wrists in neutral, press the dumbbells toward the ceiling. With the elbows fully extended, the dumbbells should be over the eyes or just below eye level.
Inhale. In a slow and controlled manner, lower the dumbbells at the same time, dumbbells should come toward level with the mid-chest, but about as wide as the armpits. Do NOT allow the back to arch away from the bench. This is a sign that you are using too much weight.
Repeat 10-12 repetitions on each side.
Next week: triceps
Amy Carroll is an instructor at the Dyer County YMCA and is a certified personal trainer and sports nutritionist.