PURPOSE OF EXERCISE: To develop the
pectorals and expand the rib cage.
This is the best movement for
expanding the thorax as well as working
the pectorals and building up the serratus
anterior muscles.
EXECUTION: (1) Place a dumbbell on a
bench, then turn and lie across the bench
with only your shoulders on its surface,
your feet flat on the floor. Grasp the
dumbbell with both hands and hold it
straight up over your chest, with both
palms pressing against the underside of
the top plate. (2) Keeping your arms
straight, lower the weight slowly down
in an arc behind your head, feeling the
chest and rib cage stretch. Drop the hips
toward the floor at the same time to
increase this stretch. When you have
lowered the dumbbell as far as possible,
raise it back to the starting position
through the same arc. Don’t let your hips
come back up as you lift the weight.
Keep them low throughout the movement
to ensure the maximum possible stretch
and therefore the greatest expansion of
the rib cage.
