Dumbbell Flattening

Lie down on a flat bench as shown, holding a dumbbell in each hand. Hands with dumbbells are pressed to the top of the thighs. The palms are facing each other. As soon as you lie down, help yourself with a push of the upper thighs and bring the dumbbells one at a time in front of you shoulder width apart. Raise the dumbbells up. This will be your starting position. Bend your elbows slightly to avoid overstretching your biceps. As you inhale, lower your arms in a wide arc to either side of you until you feel a stretch in your chest muscles. Tip: keep in mind that during this exercise, the arms remain motionless, and the movement is performed only in the shoulder joint. As you exhale, return your hands to their original position along the same trajectory, tighten your chest. Lock your hands in the starting position, after a second pause. Complete the required number of repetitions. Variations: You can rotate your wrists so that your palms are facing forward.