Hicks: When he’s at the top, it’s mainly chest and tricep; at the bottom, it’s chest and shoulders.

• Lie with back on bench, holding dumbbells so palms face each other
• Keeping left arm straight, lower right dumbbell to chest level, then drive it back to start position
• Keeping right arm straight, lower left dumbbell to chest, then drive back to start position
• Repeat for specified reps
• Lower both dumbbells within an inch from chest and perform same alternating sequence while holding opposite dumbbell at low position
• Immediately perform standard presses with both dumbbells for specified reps

Sets/Reps: 1x6+6+6; 1x5+5+5; 1x4+4+4; 35-45 sec. rest
Coaching points: Go through full range of motion // Hold dumbbell you aren’t using at midline of chest // Keep back flat and head in neutral position // Avoid using body for momentum