Primary Muscle: Chest
Equipment: Dumbbell
Level: Intermediate
Purpose: To target the middle head of the pectoralis major muscle.
Execution: From a lying position on a flat bench, grasp a dumbbell in each hand and lift them to shoulder height with your wrists facing forward. Press the dumbbells straight up overhead. Keeping your scapula retracted and a slight bend in your elbows, lower the dumbbells out and down to either side in a semicircular arc. Lower the dumbbells until you get a deep stretch of the pectoralis muscle before lifting the back up the same arc. Without hitting the dumbbells together, squeeze at the peak contraction before lowering the dumbbells for another repetition.