Lie on a flat bench to allow free movement of your shoulders. Hold the dumbbells with your arms extended and your elbows slightly bent.
1. Inhale, then lower the dumbbells until your elbows are at shoulder height, i.e., your upper arms will be parallel with the floor.
2. Press the dumbbells back up while exhaling. Repeat the next repetition.
Notes:
Perform a short isometric contraction (squeeze) at the end of the movement to place more focus on the upper pectorals (sternal part).
This exercise isolates the pectoralis major and is great for improving flexibility.