[Plate Dumbbell Grip Press] mainly exercises the chest muscles.
Lie on your back on a flat bench, bend your elbows, hold a dumbbell with your fists facing each other, with the axis of the dumbbell above your nipples (middle of the chest muscles) and against your chest.
Push up, draw your elbows inward, and press your elbows together with your chest.
The dumbbell moves upward and slightly forward, showing a parabolic trajectory.
Then, open the two straight arms to both sides, slowly bend the arms, and drop the dumbbell vertically. When it reaches the lowest point, do the push-up movement.
