Support yourself with your arms straight and your torso hanging down from your shoulders.
For weight, you can either hang a dumbbell between the legs (squeezing the DB between the knees or better, put on your weight belt and use a weight belt ‘plate hanger’ or use a dipping belt (mostly for DB use, not plates).
1. Inhale and bend your elbows to allow your body to sink down as far between the bars as possible. The perfect position is to bend your elbows until you upper arm is parallel to the floor and your upper arm/forearm is at a 90 degree angle.
2. Straighten your arms back to starting position, exhaling as you complete the movement. Repeat the next repetition.
Notes:
Before beginning this exercise, make sure that your muscles are well warmed.
The more you bend forward, the more you work the pectorals. The more you straighten your torso, the more you involve the triceps.
This exercise is excellent for stretching the pectoralis major and increasing the flexibility of the pectoral girdle.
Beginners must use caution because this exercise requires conditioned muscles and sufficient strength. Using a machine that allows weighted resistance is best for the beginner.
Sets of 8-12 reps give best results.