- Grab a dumbbell in each hand and take a seat on a flat bench. Lay down and bring the weights by the side of your chest. Press the dumbbells towards the ceiling with a neutral grip (palms facing each other) until you have nearly locked out your elbows, a slight bend should be present to preserve your joints. This will be your starting position.
- Maintaining this slight flex at your elbows, lower your arms in a wide arcing motion until you feel your chest stretching, inhale as you do so.
- Following the same path as you went down, squeeze your pectoral muscles and bring your arms back to the starting position, remembering to exhale as you go.
- Pause for a second and then repeat for the recommended amount of repetitions.
