Skill level
Beginner
Type
Strength Training
Equipment
Dumbbells
Body Parts
Chest, Pecs

Step-by-step instructions

1. Set a bench to a 30° to 45° angle, and lie back on it with a dumbbell in each hand, held above your chest.
2. Lower the weights out to your sides. Feel a stretch in your pecs. Bring the weights halfway up, then return to the bottom position. That’s one rep. Take three seconds to lower the weights down, and three seconds to lift them to the halfway point.