Primary Muscle: Chest
Equipment: Dumbbell
Level: Advanced
Purpose: To target the middle head of the pectoralis major muscle.
Execution: Lay on a flat bench with a dumbbell in each hand. Lift the dumbbells straight above your shoulders with your palms facing forward. Keeping your shoulders back, chest up, and a slight bend in your elbows, lower one dumbbell out and down to your side (at the level of your nipples), while keeping the other arm straight. Lower the dumbbell until you get a deep stretch in your chest while maintaining a 90 degree bend at your elbows. Drive the weight straight up driving through your chest. Be sure to squeeze your chest as you lift the weight up especially at the top. Repeat for the other arm. Exhale your breath on the way up and inhale on the way down.