The arm that is lowering is pulling down the dumbbell and the elbow should skim your side and finish lower than your torso. Return the lowered arm to join the extended arm and alternate sides, aiming for a second lowering time, pause and a second return to the top. Rest from all training on Sundays.
As bbaker suggested, do you have access to a pec deck?
The 4 day i am currentely doing has the same target muscles just on different days.
I want to make my muscles strong and make a good shape of my body.
Now im missing todays leg day to try and get over this thing.
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