How to do it
Keep your feet flat on the floor to anchor your body throughout the movement.
- 1
Lie flat on a bench with a dumbbell in each hand, arms extended above your chest.
- 2
With a slight bend in your elbows, open your arms wide, lowering the weights to either side.
- 3
Stop when your elbows are in line with your chest and you feel a stretch.
- 4
Bring the dumbbells back together in a smooth arc, squeezing your chest at the top.
- 5
Repeat for the desired number of repetitions.
Expert tip
Keep your chest up and shoulder blades retracted to create a stable base and maximize chest engagement.
Common mistakes
- ✕Excessive elbow bend during the descent
- ✕Lowering the dumbbells below chest level
- ✕Pressing the weights up instead of arcing