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Set up with shoulders stacked over the working joint, core braced, and a stable base.
1. Lie on a bench with dumbbells above the chest, slight bend in the elbows.
2. Lower the dumbbells out to the sides in a wide arc.
3. Bring them back together above the chest, squeezing the chest.
Exhale as you push away from the body, inhale on the way back.
Flaring the elbows too wide, arching the lower back, and rushing the lockout.
Stop the set if you feel joint pain rather than muscle fatigue; keep the movement controlled.
Beginner: Use light dumbbells and a partial range.
Intermediate: As described.
Advanced: Add a squeeze pause at the top.