Lie on a flat bench with a dumbbell in each hand, arms extended above your chest with palms facing each other.
With a slight bend in your elbows, slowly lower the dumbbells out to the sides in a wide arc.
Lower until you feel a deep stretch in your chest, with your arms roughly parallel to the floor.
Reverse the motion, squeezing your chest to bring the dumbbells back together above your chest.
Maintain the slight bend in your elbows throughout the entire movement to protect your joints.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 12-15 reps | Form mastery, neural adaptation |
| Intermediate | 4 sets of 10-12 reps | Hypertrophy, moderate loading |
| Advanced | 4 sets of 8-10 reps | Strength, high intensity/volume |