A great isolation exercise for the chest that also engages the shoulders and triceps.
- +Targets the chest and shoulders effectively
- +Can be performed anywhere
- +Helps improve chest width and thickness
- –Can strain shoulders if done improperly
- –Requires careful technique to avoid injury
This exercise targets:
Chest
Middle Chest
Upper Chest
Lower Chest
Serratus
Shoulders
Front Delts
Ratios are approximate and can vary depending on form and technique.
How to perform
- Lie on a flat bench (or floor) with a dumbbell in each hand, palms facing each other
- Set shoulders down/back; keep a slight, fixed bend in your elbows
- Hold dumbbells over your chest, wrists neutral and stacked over elbows
- Inhale and open your arms wide in an arc, lowering until you feel a chest stretch
- Exhale and squeeze your chest to bring the dumbbells back together over your chest
- Move slowly and controlled; no bouncing or touching dumbbells at the top
- Keep elbows slightly bent (don’t lock) and avoid shrugging or arching your lower back
- Use light to moderate weight; stop if you feel shoulder pain