Strengthens and tightens the chest, front of the shoulders, and back of the arms.
Equipment
Dumbbells, mat or gym bench.
Exercise
Technique
1. Lie on your back with the knees bent and a dumbbell in each hand.
2. Bring your arms towards the ceiling, keeping them directly over the shoulder
joints with the palms facing the knees. This is your starting position.
3. Lower your arms by bending your elbows until you feel a mild stretch in
the chest.
4. Contract the chest muscles to straighten the arms.
Performance
Tips
1. Keep shoulder blades against the mat so your chest has an anchor to pull
against. This prevents your upper back from rounding and your chest from concaving
as you bring those arms in front of you.
2. When returning to starting position, squeeze the chest before you even
straighten the arms.
3. Avoid snapping or jerking the elbows when you straighten the arms.
4. Inhale when you lower your arms; exhale when you straighten them.
Repetitions
Twelve to fifteen repetitions.