Setup & Positioning
- Lie flat on a bench with feet planted on the floor.
- Hold a dumbbell in each hand directly over your chest with palms facing each other.
- Keep a slight bend in your elbows to protect the joints.
- Brace your core and keep shoulder blades retracted against the bench.
Key point: “Your arms should move like you’re hugging a big barrel—elbow angle stays the same.”
Execution
- Slowly lower the dumbbells out to your sides in a wide arc until you feel a gentle stretch across your chest.
- Keep elbows at the same bend—don’t let them drop lower than your shoulders.
- Bring the dumbbells back together above your chest in the same arc, squeezing the pecs at the top.
Where You Should Feel It
- Chest (primary)
- Front shoulders as stabilizers
- Biceps assisting slightly
Where You Shouldn’t Feel It
- Sharp shoulder pain from overstretching
- Lower back strain from arching excessively
- Elbow discomfort from locking joints
Breathing
"Inhale as you lower into the stretch, exhale as you bring the dumbbells back together."
Common Mistakes to Avoid
- Overstretching at the bottom – Can stress the shoulder joint.
- Changing elbow bend mid-rep – Keep it consistent for chest isolation.
- Banging dumbbells together – Stop just short to maintain tension.
- Using momentum – Keep the movement slow and controlled.
