Video Demo
- Lie flat on a bench (or an incline bench for more upper chest focus) with a dumbbell in each hand. Keep your feet flat on the floor and your head, shoulders, and back firmly pressed against the bench.
- Hold a dumbbell in each hand with your palms facing each other (neutral grip) and your arms extended straight above your chest, elbows slightly bent.
- Your arms should be extended above your chest, but with a very slight bend in your elbows. The elbows should not be locked out. Your grip should be firm but not too tight — focus on controlling the movement, not just holding onto the dumbbells.
- Slowly lower the dumbbells outward in a wide arc, keeping a slight bend in your elbows. The movement should be controlled, and you should feel a stretch in your chest as the dumbbells move downward.
- Lower the dumbbells until your upper arms are parallel to the ground (or slightly lower depending on your range of motion), and your chest should feel stretched.
- Return to the starting position by reversing the movement, squeezing your chest muscles to bring the dumbbells back up in a wide arc. Keep the slight bend in your elbows and focus on bringing the dumbbells back together directly above your chest.
- Perform the desired number of reps while maintaining controlled movement.