Primary Muscle: Chest
Equipment: Dumbbell
Level: Intermediate
Purpose: To target the middle head of the pectoralis major muscle.
Execution: Lay on a flat bench with your back flat. Grab a dumbbell in each hand and lift them to shoulder height with a neutral wrist position. Keeping your shoulders back and chest up allow the weights to rest on your chest. Press the weight straight up driving through your chest and triceps until your arms are fully extended. It will help to keep the dumbbells pressed against each other through the range of motion. Be sure to squeeze your triceps at the top of each rep before lowering the dumbbells slowly to the start position.