Lie on a flat bench with your feet on the floor. Hold a dumbbell with both hands. Your palms should be against the underside of the upper set of plates with your thumbs and forefingers wrapped around the handles.<\/p>\n

1. Inhale as you lower the weight behind your head, slightly bending your elbows.<\/p>\n

2. Return to the starting position. Exhale as you do so. Repeat the next repetition.<\/p>\n

Notes:
\nThis is a great exercise to develop the entire pectoral muscle. It also works the pectoralis minor, triceps long head, teres major, lats, serratus anterior, and the rhomboids.<\/p>\n

This movement will stretch your ribcage. Do so by using a light-weight dumbbell and make sure you bend your elbows slightly. The best position to accomplish this is to use either a convex bench or to lie across a flat bench with your pelvis lower than your pectoral girdle.<\/p>\n

Inhale as much as possible when you begin the movement; exhale as you raise the dumbbell, not before.<\/p>\n","protected":false},"excerpt":{"rendered":"

Lie on a flat bench with your feet on the floor. Hold a dumbbell with both hands. Your palms should be against the underside of the upper set of plates […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[291,83,63,155],"tags":[337],"class_list":["post-10089","post","type-post","status-publish","format-standard","hentry","category-chest","category-exercise-descriptions","category-fitness","category-resistance-exercises","tag-pecs"],"_links":{"self":[{"href":"https:\/\/www.myhealthandfitness.com\/US\/wp-json\/wp\/v2\/posts\/10089","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.myhealthandfitness.com\/US\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.myhealthandfitness.com\/US\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.myhealthandfitness.com\/US\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.myhealthandfitness.com\/US\/wp-json\/wp\/v2\/comments?post=10089"}],"version-history":[{"count":0,"href":"https:\/\/www.myhealthandfitness.com\/US\/wp-json\/wp\/v2\/posts\/10089\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.myhealthandfitness.com\/US\/wp-json\/wp\/v2\/media?parent=10089"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.myhealthandfitness.com\/US\/wp-json\/wp\/v2\/categories?post=10089"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.myhealthandfitness.com\/US\/wp-json\/wp\/v2\/tags?post=10089"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}