Lie flat on the bench with your feet on the floor for stability. Extend your arms upward with your hands facing in toward each other.
1. Inhale and lower the dumbbells to chest level, bending your elbows and rotating your forearms to bring your hands into pronation, i.e, at the bottom of the lift your palms will be in the direction of your feet.
2. Press the dumbbells back up and do an isometric contraction to isolate the stress on the upper pectorals. Exhale as you complete the movement. Repeat the next repetition.
Notes:
This exercise is similar to the barbell bench press. The longer range of motion possible with dumbbells helps stretch the pectoralis major thereby increasing flexibility. Other muscles involved in this exercise include the triceps and anterior deltoids.