Teaching points

  • Lay on your back on a bench with your feet planted on the floor
  • Hold a dumbbell in each hand, with the palms facing together, above your chest
  • Maintain a small bend in the elbows throughout the exercise
  • Take your arms apart, leading with the elbows, until they are just below the level of your shoulders
  • Maintain control throughout the lowering phase especially
  • Return to the starting position

Variations & progressions

  • Perform on an incline bench to place more emphasis on the upper chest
  • Use cable

Muscles worked

  • Pectoralis major
  • Pectoralis minor
  • Anterior fibres of deltoid

Related injuries

  • Pectoral strain

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