Exos | Formerly Core Performance

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Core Knowledge


Bench Press - Dumbbell - Endurance

Starting Position

  • Supine (face up) on a bench, holding a set of dummbells at the outside edges of your shoulders, palms facing your thighs


  • Press the dummbells up until the elbows are almost in a locked position
  • Lower slowly and repeat for prescribed number of repetitions

Coaching Keys

  • Keep your feet on the floor and your hips and shoulders on the bench at all times
  • Keep stomach pulled in to stabilize your core

You Should Feel It

  • Working your chest, shoulders, and arms

Tags: Weight Bench, Upper Body Push, Chest, Dumbbells, Upper Body, Resistance Training, Strength