Primary Muscle: Chest
Equipment: Dumbbell
Level: Beginner
Purpose: To target the middle head of the pectoralis major muscle.
Execution: Lay flat on a flat bench with a dumbbell in each hand. Lift the dumbbells straight above your shoulders with a neutral wrist position (wrists facing each other). Keeping your shoulders back and a slight bend in your elbows, lower the dumbbells out and down to either side. Lower the dumbbells until you get a deep stretch in your chest before lifting the weight back up like you are hugging a tree. Be sure to squeeze your chest as you lift the weight up, especially at the top. Exhale your breath on the way up and inhale on the way down.