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Bench Press - Dumbbell, Palms Facing-InMuscle: ChestOther: Triceps, ShouldersType: CompoundSame as Dumbbell Bench Press. Sit on a flat bench with feet flat on the floor and hold two dumbbells on your lap. Roll yourself down until your back is flat on the bench and raise the dumbbells above your chest until the arms are straight. With your palms facing towards one another, inhale as you lower the dumbbells and bend the elbows, following a straight line, until the arms make a 90 degree angle. The back of the arm should be parallel with the floor. exhale as you press the weights up to the starting position, following the same route. Be sure to concentrate on the path which the dumbbells follow during the exercise and keep your arms close to your sides.