Grab a pair of dumbbells and sit on a flat bench with the weight resting on your thighs, palms facing each other.
Lay back on the bench and extend your arms (palms still facing each other), holding the dumbbells above you. Use your thighs to “bump” the weight up if necessary.
Bend your arms a little to set yourself up for the starting position.
Lower one of your arms in a slow, semicircular manner until it gets to nearly chest level. Keep the other arm in the same position above you.
Contract the chest muscles to return to the starting position with the same controlled movement.
Repeat the movement with the other arm.
*Tips*
The arms should remain slightly bent throughout the movement. The arms are a lever between the chest and the dumbbell.
Going too heavy on weight can ruin the stretch and defeat the purpose of the exercise.
The focus of this exercise should be on the stretching and contraction of the chest muscles and should be done at a slow pace.
