Set an adjustable bench to a 30-degree incline and lie back with a dumbbell in each hand.
Extend your arms above your upper chest with palms facing each other and a slight bend in your elbows.
Open your arms in a wide arc, lowering the dumbbells to the sides until you feel a stretch in the upper chest.
Squeeze your upper chest to bring the dumbbells back together in the same arc pattern.
Keep the movement smooth and controlled, avoiding any jerky or bouncing motions.
| 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 |