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Chest · Dumbbell · ×2 dumbbells

You hold two: the weight you log is ONE dumbbell's, and volume counts both.

How to do it

Lie on a flat bench with a dumbbell in each hand, arms straight beside your thighs and palms facing the ceiling. Keep a slight bend in the elbow and never change it. Sweep the dumbbells in a wide semicircle, close to the plane of the floor, until they meet above your head; breathe in on the way up and out on the way back. It should feel like one long stretch across the whole chest, never a pinch at the front of the shoulder. This is a light-weight exercise: go heavy and the arc shortens by itself, which defeats the point.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Shoulders

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