How to do it
- Hold a handle in each hand and take a step forward into a split stance.
- Bend the elbows slightly and keep that bend fixed for the whole rep.
- Let the arms open wide until you feel a stretch across the chest.
- Bring the hands together in front of the chest in a wide arc, as if hugging a barrel.
- Squeeze for a moment, then open slowly.
Common mistakes
- Bending and straightening the elbows, which turns it into a press.
- Going so heavy the shoulders roll forward.
- Rushing the stretch at the back.
Breathing and tempo
Breathe out as you lift and in as you lower. Lift in about 1-2 seconds, pause briefly where the muscle is shortest, and lower in 2-3 seconds.
Make it harder or easier
Harder: More load, or a 2-second pause in the stretch.
Easier: Pec deck, which fixes the path for you.
Sets and reps
Beginners: 2-3 sets of 10-15 reps, stopping 2-3 reps short of failure.
Building muscle: 3-4 sets of 10-20 reps, stopping 0-2 reps short of failure.
Safety
- Stop the stretch before any pinch at the front of the shoulder.
Swaps
Full gym: Barbell bench press, Incline barbell bench press, Incline dumbbell press, Dumbbell bench press, Machine chest press, Pec deck, Dumbbell fly, Push-up, Incline push-up, Dip