Set an adjustable bench to a 30-45 degree incline and sit back with a dumbbell in each hand.
Position the dumbbells at upper-chest level with your palms facing forward.
Press the dumbbells upward and slightly inward until your arms are fully extended above your upper chest.
Lower the dumbbells in a controlled arc back to the starting position, feeling a stretch across the upper chest.
Keep your shoulder blades pinched together and maintain firm contact with the bench throughout.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 10-12 reps | Form mastery, neural adaptation |
| Intermediate | 4 sets of 8-10 reps | Hypertrophy, moderate loading |
| Advanced | 4 sets of 6-8 reps | Strength, high intensity/volume |