How to do it
Pin your shoulder blades to the bench and keep your feet flat on the floor.
- 1
Lie on a flat bench with a dumbbell in each hand, palms facing up.
- 2
Extend your arms out to the sides at chest level with a slight bend in the elbows.
- 3
Bring the dumbbells together in a wide arc above your chest, squeezing your pecs.
- 4
Slowly lower the weights back to the starting position.
- 5
Repeat for the desired number of repetitions.
Expert tip
Keep a slight bend in your elbows throughout the movement to protect your joints.
Common mistakes
- ✕Lowering the dumbbells past shoulder level
- ✕Pressing the weights up instead of arcing
- ✕Bending the wrists backward under the load