How to Do It
- Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- Hold a dumbbell in each hand, with your palms facing forward and your arms extended above your chest.
- Lower the dumbbells slowly to the sides of your chest, keeping your elbows at a 90-degree angle.
- Pause for a moment, then push the dumbbells back up to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Range of Motion
Dumbbells at chest level to full arm extension overhead.
Common Mistakes to Avoid
- ×Going too deep and overstretching the shoulders
- ×Not retracting the shoulder blades
- ×Banging the dumbbells together at the top
Prescription
3Sets
10-15Reps
Rest interval60-90 sec
Goal
Build chest mass with greater range of motion than barbell pressing
Body Part
ChestEquipment
Dumbbell
Muscles Worked
PrimaryPectorals
Secondary
TricepsShoulders
