1. Lie down on the bench with your feet flat on the floor. Your lower back should be slightly arched and your chest should be up and out of your ribcage.
2. Grasp the dumbbells in an overhand grip. The dumbbells should be slightly wider than your shoulder width apart.
3. Raise the dumbbells up until your arms are extended straight above your chest. Your elbows should be slightly bent.
4. Lower the dumbbells down until your chest touches the bench.
5. Explode back up to the starting position. Repeat this movement for the desired number of reps.
Here are a few tips for performing pec bounces safely and effectively:
- Keep your core engaged and your back straight.
- Don't let your elbows flare out to the sides.
- Lower the dumbbells slowly and with control.
- Exhale as you push the dumbbells up and inhale as you lower them down.
- Start with a light weight and gradually increase the weight as you get stronger.
-Pec bouncing can also be performed with a barbell or resistance bands.