Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Lie on a fitness ball with the ball supporting your lower and middle back. Grab a dumbbell in each hand with the palms facing up. Your elbows should be out to the side of your body and the dumbbells should be almost tucked into your armpits. This is your starting position. Straighten your elbows while moving the dumbbells closer to the centre of your body so that they are almost touching. The hands should rotate so that the palms are facing towards the back. Exhale during this movement. At the top of the movement, squeeze your pecs and hunch your shoulders forward. This latter movement will work the Pecs Minor. Slowly lower dumbbells back to the starting position. Inhale during this movement. Repeat for the recommended number of repetitions.
Step 2
Straighten your elbows while moving the dumbbells closer to the centre of your body so that they are almost touching. The hands should rotate so that the palms are facing towards the back. Exhale during this movement. At the top of the movement, squeeze your pecs and hunch your shoulders forward. This latter movement will work the Pecs Minor.