A Typical Session
20 Min
Warm-up
4m
Main Set
12m
Cooldown
4m
7 kcal
/ min (est.)
3 × 12
sets × reps
Why this exercise
Difficulty: Beginner
Isolation movement that stretches and contracts the chest for better definition.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
12
Rest
60s
How to Perform
- 1.Lie on flat bench holding dumbbells above chest.
- 2.Lower arms out to sides in a wide arc.
- 3.Feel a stretch in your chest at the bottom.
- 4.Bring dumbbells back together at the top.
Pro Tips
- •Keep slight bend in elbows throughout.
- •Don't go too deep if you feel shoulder strain.
- •Squeeze chest at the top.
Equipment
Flat Bench · Dumbbells
Safety
Use moderate weight to protect shoulders.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.