Narrow to Wide Chest Press to Hip Press
High Intensity Interval Training (HIIT)
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5m 10s
Lie down on your mat with your feet pressing against a bench or chair. Lift the dumbbells to chest height with your palms facing forwards. Breathe out and push the dumbbells up until your arms are fully extended, using your pecs to power the movement. Pause for a second at the top, then slowly bring the arms back down wide, dumbbells at chest level. Press your hips up, squeezing the glutes at the top. As you bring your hips down, repeat the chest press, but this time keep your palms and dumbbells facing each other and elbows coming down by the side of your waist in a narrow chest press. That’s one rep.
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