Sit on your back on the inclined long bench (long bench attached to the Swedish box or wall bars) with your head closer to the floor than your legs (legs may be attached to the box or wall bars). Hold the weights in front of your chest with your arms bent (elbows close to your body and pointing forwards), grasp the dumbbells with a neutral grip so that your palms are facing the respective side, push the weights upwards to bring your almost fully extended arms to the holding position, then lower/bend your arms back to the starting position.

Attention:
Do not fully extend your arms in the holding position and do not place the weights completely on your chest when lowering them.

Lighten:
Less weight.

Harden:
More weight.

Variant I:
Alternately push one arm up and lower it back to the starting position.
Variant II:
Press the dumbbells against each other during the entire exercise sequence.
Variant III:
Replace the dumbbells with a weight disc. Hold the weight disc with both hands at the edge (disc horizontal to the floor), or clamp the disc between your palms for additional strain on the chest muscles (disc horizontal to the floor).

1 vaulting box or wall bars
1 long bench
2 dumbbells

1 weight disc ► variation of the exercise

Lie on your back on the inclined long bench (long bench attached to the Swedish box or wall bars) with your head closer to the floor than your legs (legs may be attached to the box or wall bars). Hold the weights in front of your chest with your arms bent and press the dumbbells against each other (elbows close to your body pointing forwards), grasp the dumbbells with a neutral grip so that your palms are facing the respective side, push the weights upwards to bring your almost fully extended arms into the holding position, then lower/bend your arms back to the starting position.

Attention:
Do not fully extend your arms in the holding position and do not place the weights completely on your chest when lowering. Press the dumbbells firmly against each other during the entire exercise sequence.

Lighten:
Less weight.

Harden:
More weight.

Variant I:
Hold the weights shoulder-width apart instead of pressing the dumbbells against each other.
Variant II:
Replace the dumbbells with a weight disc and pinch the disc between your palms (disc facing horizontally towards the floor) or hold the weight disc with both hands at the edge (disc facing horizontally towards the floor) for less strain on the chest muscles.

1 vaulting box or wall bars
1 long bench
2 dumbbells

1 weight disc ► variation of the exercise

Sit on your back on the inclined long bench (long bench attached to the Swedish box or wall bars) with your head closer to the floor than your legs (legs may be attached to the box or wall bars). Hold the weights with bent arms (approx. 90 degrees at the elbow joint) slightly above chest height (upper arms pointing to the respective side), grasp the dumbbells with a pronated grip so that the palms are facing forwards, push the weights upwards to bring the almost fully extended arms into a holding position, rotating the arms inwards during the movement (turn the arms in) so that the palms are facing each other in a neutral grip. Then rotate the arms out in the reverse sequence of movements and lower/bend them back to the starting position (rotational grip).

Attention:
Do not fully extend the arms in the holding position and do not bring the weights fully together.

Lighten:
Less weight.

Harden:
More weight.

1 vaulting box or wall bars
1 long bench
2 dumbbells

Sit on your back on the flat bench in a negative position, i.e. pointing downwards (decline) (head closer to the floor than the legs). Hold the weights with bent arms (approx. 90 degrees at the elbow joint) slightly above chest height (upper arms pointing to the respective side), grasp the dumbbells with a pronated grip so that the palms are facing forwards, alternately push out a weight upwards to bring the almost extended arm into the hold position and lower/bend back to the starting position.

Attention:
Do not fully extend the arm in the hold position.

Lighten:
Less weight.

Harden:
More weight.

Variant I:
Extend both arms upwards at the same time and lower them back to the starting position (do not bring your arms fully together in the holding position).
Variant II:
Bench in a straight/flat position (flat bench) or in an inclined position with the seat facing upwards at an angle (incline).

1 flat bench
2 dumbbells

Sit on your back on the inclined long bench (long bench attached to the Swedish box or wall bars) with your head closer to the floor than your legs (legs may be attached to the box or wall bars). Hold the weights with bent arms (approx. 90 degrees at the elbow joint) slightly above chest height (with the upper arms pointing to the respective side), grasp the dumbbells with a pronated grip so that the palms are facing forwards, alternately push a weight upwards to bring the almost extended arm into the holding position and lower/bend back to the starting position.

Attention:
Do not fully extend the arm in the holding position.

Lighten:
Less weight.

Harden:
More weight.

Variation:
Extend both arms upwards simultaneously and lower them back to the starting position (do not bring the arms fully together in the holding position).

1 vaulting box or wall bars
1 long bench
2 dumbbells

Lying on your back on the flat bench with your arms almost outstretched at chest height in front of you (arms pointing upwards), holding a dumbbell in each hand, bend your arms and lower the dumbbells until they make (slight) contact with your chest area and stretch your arms back to the starting position.

Starting position:
- Lying on your back on the flat bench, legs on the floor
- Arms almost stretched out in front of you at chest height

Finishing position:
- Dumbbells lowered to your chest

Attention:
Elbows are always under the wrists, wrists fixed, elbows slightly bent away from the upper body (A-shape). If you are working with a lot of weight, the exercise should be performed with a partner for safety reasons, with the helper standing by the exerciser's head for support to lift the weight in an emergency.

Variant:
The exercise can also be performed on an incline bench, whereby the (flat) bench should be set at an angle of approximately 45 degrees.

1 flat bench
2 dumbbells

Back position on the flat bench, hands on the bar/handles, slowly push the bar upwards until your arms are almost stretched and return to the starting position.

Starting position:
- Lie on your back on the flat bench, feet held high, placed on the bench or on the floor
- Hold the bar/handles with an overhand grip, fix your wrists (no bending), elbows approximately at shoulder height

Finishing position:
- Arms almost fully extended

Attention:
Avoid a hollow back position (tense your stomach). The elbow position is not at shoulder height, but slightly closer to the upper body ("A" shape with the arms). Shoulders are fixed and pressed down towards the hips.

1 weight tower/machine ► bench press
1 flat bench

Lift the barbell while lying on your back on the flat bench until your arms are almost straight. Then lower the bar until it makes (slight) contact with your chest and then raise your arms again until your arms are almost straight.

Starting position:
- Lying on your back on the flat bench
- Grasp the barbell slightly more than shoulder-width apart in the overhand grip
- Legs are either bent and held high or placed on the floor or flat bench
- The barbell is placed on the floor or flat bench.

Final position:
- Dumbbell lowered to the chest
- Elbows always under the wrists, wrists fixed

Attention:
If you are working with a lot of weight, this exercise should be performed by two people for safety reasons. The assistant stands by the exerciser's head to support them and lift the weight in an emergency.

Variant:
The exercise can also be performed on an incline bench. The bench should be set at an angle of around 45 degrees. The movement idea remains the same.

1 barbell
1 flat bench

Lying on your back on the flat bench, raise the dumbbells at the same time until your arms are almost straight. Then lower the weights until they are in line with each other at mid-chest height (elbows at shoulder height).

Starting position:
- Lie on your back on the flat bench
- Grasp the dumbbells slightly more than shoulder-width apart in the overhand grip
- Avoid a hollow back position (tense your torso)
- Legs are either bent and held high or placed on the floor or flat bench
- Legs are either bent and held high or placed on the floor or flat bench.

Final position:
- Dumbbell lowered to chest height (elbows bent at shoulder height)
- Forearms always perpendicular to the dumbbell, wrists fixed

Variant:
The exercise can also be performed on an incline bench. The bench should be set at an angle of around 45 degrees. The movement idea remains the same.

2 dumbbells
1 flat bench

Lying on your back on the flat bench (straight/flat position), hold the weight disc in front of your chest with your arms bent (elbows close to your body pointing downwards), grasp the edge of the weight disc with both hands (disc pointing horizontally to the floor), or pinch the disc between your palms for additional strain on your chest muscles (disc pointing horizontally to the floor), push the weight upwards to bring your almost fully extended arms to the holding position, then lower/bend your arms back to the starting position.

Attention:
Do not fully extend your arms in the holding position and do not place the weight completely on your chest when lowering.

Lighten:
Less weight.

Harden:
More weight.

Variant I:
An incline bench or even a decline bench.
Variant II:
Replace the weight plate with dumbbells. Hold the dumbbells with a neutral grip so that the palms are facing the respective side, push the weights upwards shoulder-width apart to bring the almost fully extended arms to the holding position (without bringing the weights together), then lower/bend the arms back to the starting position.
Variant III:
Replace the weight disc with dumbbells. Grasp the dumbbells with a neutral grip and press them firmly against each other, palms facing each side, push the weights upwards to bring the almost fully extended arms into a holding position (press the dumbbells firmly together throughout the exercise), then lower/bend the arms back to the starting position.

1 flat bench
1 weight disc

2 dumbbells ► variation of the exercise

Lying on your back on the long bench, hold the weight disc in front of your chest with your arms bent (elbows close to your body pointing downwards), grasp the edge of the weight disc with both hands (disc pointing horizontally to the floor), or hold the disc between your palms for additional strain on your chest muscles (disc pointing horizontally to the floor), push the weight upwards to bring your almost fully extended arms into the holding position, then lower/bend your arms back to the starting position.

Attention:
Do not fully extend your arms in the holding position and do not place the weight completely on your chest when lowering.

Lighten:
Less weight.

Harden:
More weight.

Variant I:
An incline bench or even a decline bench.
Variant II:
Replace the weight plate with dumbbells. Hold the dumbbells with a neutral grip so that the palms are facing the respective side, push the weights upwards shoulder-width apart to bring the almost fully extended arms to the holding position (without bringing the weights together), then lower/bend the arms back to the starting position.
Variant III:
Replace the weight disc with dumbbells. Grasp the dumbbells with a neutral grip and press them firmly against each other, palms facing each side, push the weights upwards to bring the almost fully extended arms into a holding position (press the dumbbells firmly together throughout the exercise), then lower/bend the arms back to the starting position.

1 long bench
1 weight disc

2 dumbbells ► variation of the exercise

Lying on your back on the flat bench (straight/flat position), hold the weights with your arms bent (approx. 90 degrees at the elbow joint) slightly above chest height (with your upper arms pointing to the respective side), grasp the dumbbells with a pronated grip so that your palms are facing forwards, push the weights upwards to bring your almost fully extended arms into the holding position, then lower/bend your arms back to the starting position.

Attention:
Do not fully extend your arms in the holding position and do not bring the weights fully together.

Lighten:
Less weight.

Harden:
More weight.

Variant I:
Alternately push one arm up and lower it back to the starting position.
Variant II:
An incline bench or even a decline bench.

1 flat bench
2 dumbbells

Sit on your back on the flat bench (straight/flat position), hold the weights in front of your chest with your arms bent (elbows close to your body pointing downwards), grasp the dumbbells with a neutral grip so that your palms are facing the respective side, push the weights upwards to bring your almost fully extended arms to the holding position, then lower/bend your arms back to the starting position.

Attention:
Do not fully extend your arms in the holding position and do not place the weights completely on your chest when lowering.

Lighten:
Less weight.

Harden:
More weight.

Variant I:
Alternately push one arm up and lower it back to the starting position.
Variant II:
Bench upwards in an incline position (incline bench) or even in a decline position (decline).
Variant III:
Press dumbbells against each other during the entire exercise sequence.
Variant IV:
Replace dumbbells with a weight disc. Hold the weight disc with both hands at the edge (disc horizontal to the floor), or clamp the disc between your palms for additional strain on the chest muscles (disc horizontal to the floor).

1 flat bench
2 dumbbells

1 weight disc ► variation of the exercise

Lying on your back on the flat bench (straight/flat position), hold the weights in front of your chest with your arms bent and press the dumbbells against each other (elbows close to your body pointing downwards), grasp the dumbbells with a neutral grip so that your palms are facing the respective side, push the weights upwards to bring your almost fully extended arms into the holding position, then lower/bend your arms back to the starting position.

Attention:
Do not fully extend your arms in the holding position and do not place the weights completely on your chest when lowering. Press the dumbbells firmly against each other during the entire exercise sequence.

Lighten:
Less weight.

Harden:
More weight.

Variant I:
An incline bench or even a decline bench.
Variant II:
Hold the weights shoulder-width apart instead of pressing the dumbbells against each other.
Variant III:
Replace the dumbbells with a weight disc and pinch the disc between your palms (disc horizontal to the floor) or grasp the weight disc with both hands at the edge (disc horizontal to the floor) for less strain on the chest muscles.

1 flat bench
2 dumbbells

1 weight disc ► variation of the exercise

Lying on your back on the flat bench (straight/flat position), hold the weights with your arms bent (approx. 90 degrees at the elbow joint) slightly above chest height (upper arms pointing to the respective side), grasp the dumbbells with a pronated grip so that the palms are facing forwards, Push the weights upwards to bring the almost fully extended arms into a forward holding position, rotating the arms inwards during the movement (turn the arms in) so that the palms are facing each other in a neutral grip. Then rotate the arms out in the reverse sequence of movements and lower/bend them back to the starting position (rotational grip).

Attention:
Do not fully extend the arms in the holding position and do not bring the weights fully together.

Lighten:
Less weight.

Harden:
More weight.

Variation:
An incline bench or even a decline bench.

1 flat bench
2 dumbbells

Lying on your back on the long bench, hold the weights with your arms bent (approx. 90 degrees at the elbow joint) slightly above chest height (upper arms pointing to the respective side), grasp the dumbbells with a pronated grip so that the palms are facing forwards, push the weights upwards to bring your almost fully extended arms into the holding position, then lower/bend your arms back to the starting position.

Attention:
Do not fully extend your arms in the holding position and do not bring the weights fully together.

Lighten:
Less weight.

Harden:
More weight.

Variation:
Alternate between pushing one arm up and lowering it back to the starting position.

1 flat bench
2 dumbbells

Lying on your back on the long bench, hold the weights in front of your chest with your arms bent (elbows close to your body pointing downwards), grasp the dumbbells with a neutral grip so that your palms are facing the respective side, push the weights upwards to bring your almost fully extended arms into the holding position, then lower/bend your arms back to the starting position.

Attention:
Do not fully extend your arms in the holding position and do not place the weights completely on your chest when lowering.

Lighten:
Less weight.

Harden:
More weight.

Variant I:
Alternately push one arm up and lower it back to the starting position.
Variant II:
Press the dumbbells against each other during the entire exercise sequence.
Variant III:
Replace the dumbbells with a weight disc. Hold the weight disc with both hands at the edge (disc horizontal to the floor), or clamp the disc between your palms for additional strain on the chest muscles (disc horizontal to the floor).

1 long bench
2 dumbbells

1 weight disc ► variation of the exercise

Lying on your back on the long bench, hold the weights in front of your chest with your arms bent and press the dumbbells against each other (elbows close to your body pointing downwards), grasp the dumbbells with a neutral grip so that your palms are facing the respective side, push the weights upwards to bring your almost fully extended arms to the holding position, then lower/bend your arms back to the starting position.

Attention:
Do not fully extend your arms in the holding position and do not place the weights completely on your chest when lowering. Press the dumbbells firmly against each other throughout the exercise.

Lighten:
Less weight.

Harden:
More weight.

Variant I:
Hold the weights shoulder-width apart instead of pressing the dumbbells against each other.
Variant II:
Replace the dumbbells with a weight disc and pinch the disc between your palms (disc facing horizontally towards the floor) or hold the weight disc with both hands at the edge (disc facing horizontally towards the floor) for less strain on the chest muscles.

1 long bench
2 dumbbells

1 weight disc ► variation of the exercise

Lying on your back on the long bench, hold the weights with your arms bent (approx. 90 degrees at the elbow joint) slightly above chest height (upper arms pointing to the respective side), grasp the dumbbells with a pronated grip so that the palms are facing forwards, push the weights upwards to bring the almost fully extended arms into the holding position, rotating the arms inwards during the movement (rotating the arms inwards) so that the palms are facing each other in a neutral grip. Then rotate the arms out in the reverse sequence of movements and lower/bend them back to the starting position (rotational grip).

Attention:
Do not fully extend the arms in the holding position and do not bring the weights fully together.

Lighten:
Less weight.

Harden:
More weight.

1 long bench
2 dumbbells

Lie on your back on the floor (legs may be raised), the upper arms of the bent arms lie flat on the floor and point to the respective side, the forearms point upwards in the direction of view (approx. 90 degrees in the elbow joint), grasp the dumbbells with a pronated grip so that the palms face forwards, push both arms upwards at the same time and lower/bend them back to the starting position.

Attention:
Do not fully extend your arms in the pronated grip position; keep your back in contact with the floor while performing the exercise.

Lighten:
Less weight.

Harden:
More weight.

Variation:
Alternately push out a weight upwards to bring the almost extended arm into the front hold position.

2 dumbbells

Lie on your back on the floor (legs may be raised), hold the weights in front of your chest with your arms bent and press the dumbbells against each other (elbows close to your body pointing forwards), grasp the dumbbells with a neutral grip so that your palms are facing the respective side, push the weights upwards to bring your almost fully extended arms into the holding position, then lower/bend your arms back to the starting position.

Attention:
Do not fully extend your arms in the holding position and do not place the weights completely on your chest when lowering. Press the dumbbells firmly against each other during the entire exercise and keep your back in contact with the floor.

Lighten:
Less weight.

Harden:
More weight.

Variant I:
Hold the weights shoulder-width apart instead of pressing the dumbbells against each other.
Variant II:
Replace the dumbbells with a weight disc and pinch the disc between your palms (disc facing horizontally towards the floor) or hold the weight disc with both hands at the edge (disc facing horizontally towards the floor) for less strain on the chest muscles.

2 dumbbells

1 weight disc ► variation of the exercise

Lie on your back on the floor (legs may be raised). The upper arms of the bent arms lie flat on the floor and point to the respective side, the forearms point upwards in the line of vision (approx. 90 degrees in the elbow joint), grasp dumbbells with a pronated grip so that the palms are facing forwards, push the weights upwards to bring the almost fully extended arms into the holding position, rotating the arms inwards during the movement (twisting the arms) so that the palms face each other in a neutral grip. Then rotate the arms out in the reverse sequence of movements and lower/bend them back to the starting position (rotational grip).

Attention:
Do not fully extend the arms in the hold position and do not bring the weights fully together; keep your back in contact with the floor while performing the exercise.

Lighten:
Less weight.

Harden:
More weight.

2 dumbbells

Lie on your back on the floor (legs may be upright), hold the weights in front of your chest with your arms bent (elbows close to your body pointing forwards), grasp the dumbbells with a neutral grip so that your palms are facing the respective side, push the weights upwards to bring your almost fully extended arms to the holding position, then lower/bend your arms back to the starting position.

Attention:
Do not fully extend your arms in the holding position and do not place the weights completely on your chest when lowering them; keep your back in contact with the floor throughout the exercise.

Lighten:
Less weight.

Harden:
More weight.

Variant I:
Alternately push one arm up and lower it back to the starting position.
Variant II:
Press the dumbbells against each other during the entire exercise sequence.
Variant III:
Replace the dumbbells with a weight disc. Hold the weight disc with both hands at the edge (disc horizontal to the floor), or clamp the disc between your palms for additional strain on the chest muscles (disc horizontal to the floor).

2 dumbbells

1 weight disc ► variation of the exercise

Sit on your back on the floor (legs upright if necessary), hold the weight disc in front of your chest with your arms bent (elbows close to your body pointing downwards), grasp the edge of the weight disc with both hands (disc horizontal to the floor), or hold the disc between your palms for additional strain on your chest muscles (disc horizontal to the floor).Push the weight upwards to bring the almost fully extended arms into the hold position, then lower/bend the arms back to the starting position.

Attention:
Do not fully extend the arms in the hold position and do not place the weight completely on the chest when lowering.

Lighten:
Less weight.

Harden:
More weight.

Variant I:
Replace the weight plate with dumbbells. Hold the dumbbells with a neutral grip so that the palms are facing the respective side, push the weights upwards shoulder-width apart to bring the almost fully extended arms into a holding position (without bringing the weights together), then lower/bend the arms back to the starting position.
Variant II:
Replace the weight disc with dumbbells. Hold the dumbbells with a neutral grip and press them firmly against each other, palms facing each other, push the weights upwards to bring the almost fully extended arms into the holding position (press the dumbbells firmly together throughout the exercise), then lower/bend the arms back to the starting position.

1 weight disc

2 dumbbells ► variation of the exercise

Back position on the flat bench (straight/flat position), hold the weights with bent arms (approx. 90 degrees at the elbow joint) slightly above chest height (upper arms pointing to the respective side), grasp the dumbbells with a pronated grip so that the palms are facing forwards, alternately push one weight upwards to bring the almost stretched arm into the holding position and lower/bend back to the starting position.

Attention:
Do not fully straighten your arm in the holding position.

Lighten:
Less weight.

Harden:
More weight.

Variant I:
Extend both arms upwards at the same time and lower them back to the starting position (do not bring your arms fully together in the holding position).
Variant II:
Bench upwards in an incline position (incline bench) or even in a decline position.

1 flat bench
2 dumbbells