Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Lie on a supine (flat) bench. 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. 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 1
Lie on a flat bench, holding dumbbells tucked into your armpits.
Lie on a supine (flat) bench. 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.
Step 2
Raise the dumbbells, bringing them close together. Squeeze your pecs and hunch your shoulders forward.
Straighten your elbows while moving the dumbbells closer to the centre of your body so that they are almost touching. 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.
Step 3
Lower the dumbbells back to the starting position.
Slowly lower the dumbbells back to the starting position. Inhale during this movement. Hold 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.