Butterfly Chest with Shoulder Press

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Butterfly Chest Shoulder Press

Move Targets: Biceps, triceps, and shoulders


Step 1: Stand with your legs shoulder width apart and bring your dumbbells up above your forehead, palms facing each other. Your elbows should be level with your shoulders and bent at a 90-degree angle.

Butterfly Chest Shoulder Press

Step 2: Open your elbows up, bringing the weights to the your sides, palms facing forward. Keep your arms level with your shoulders, holding that 90-degree angle.

Butterfly Chest Shoulder Press

Step 3:  Press the weights upward so that your arms are fully extended; your palms should remain forward. Your hands should naturally meet in the middle above your head.

Butterfly Chest Shoulder Press

Step 4:  Lower them back down until your elbows are at a 90 degree angle again. Bring the weights back into your chest, rotating your palms inward. You should be at the starting position again. This is one repetition. Do this as many times as you can in 60 seconds.

Modification (Beginner): Drop or use lighter weights, but keep the same form with your arms and elbows.

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