How to do it
Plant your feet firmly on the floor to anchor your body to the bench.
- 1
Lie on a flat bench with a dumbbell in one hand, arm extended above your chest.
- 2
Keep a slight bend in your elbow as you lower the dumbbell in an arc down to your side.
- 3
Go as low as is comfortable, feeling a stretch in your chest.
- 4
Bring the dumbbell back to the starting position, focusing on using your chest muscles.
- 5
Complete the desired number of repetitions before switching arms.
Expert tip
Perform the movement slowly and with control, focusing on the stretch and contraction of the chest muscle on the working side.
Common mistakes
- ✕Rotating your torso as you lower the dumbbell
- ✕Bending the elbow sharply during the descent
- ✕Lifting your head and shoulders off the bench