How to do it
- Lie back holding the dumbbells over the chest, palms facing each other.
- Bend the elbows slightly and keep that bend fixed.
- Lower the arms out wide in an arc until you feel a stretch across the chest.
- Bring the dumbbells back up in the same arc, squeezing the chest.
Common mistakes
- Lowering far below the bench line.
- Using weights so heavy the movement becomes a press.
- Straightening the elbows fully, which strains them.
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: Heavier dumbbells, or a slower lowering.
Easier: A shorter range, stopping at bench level.
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.
- Go lighter than you think; the long lever makes the bottom position hard on the shoulder.
Swaps
Full gym: Barbell bench press, Incline barbell bench press, Incline dumbbell press, Dumbbell bench press, Machine chest press, Cable fly, Pec deck, Push-up, Incline push-up, Dip
Dumbbells and a bench: Incline dumbbell press, Dumbbell bench press, Push-up, Incline push-up