Recommendations: 2-3 Sets, 8-12 Reps
Lie on the floor. Have a workout partner hand you two water bottles. Hold the bottles with the palms facing up and hands shoulder-width apart. The bottles should be over your chest. This is your starting position. Lower the bottles to your chest allowing your elbows to flare out to the sides. Inhale during this movement. Do not bounce the bottles off your chest. Keep your feet flat on the floor and do not arch your back. Straighten your elbows while moving the bottles so that they move up and slightly back so they end up over your shoulders. Exhale during this movement. At the top of the movement, squeeze your pecs and hunch the shoulders forward to work the Pectoralis Minor muscle. While keeping your arms straight, slowly lower the bottles down behind your head. Inhale during this movement. You should feel a stretch in your chest muscles. Return the bottles to the starting position. Exhale during this movement. Keep your arms straight as you raise the bottles. Repeat for the recommended number of repetitions.