Lie on a bench with the feet flat on the ground and hold a dumbbell in the palms of both hands, with the thumbs surrounding the handle and arms extended.
- Inhale and lower the fumble behind the head, bending slightly all he elbows.
- Exhale and return the initial position.
This exercise develops the bulk of the pectorals major, long head of triceps brachii teres major, latissimus dorsi, seratus anterior, rhomboids, and pectorals minor. The last 3 muscles stabilize the scapula so that the humerus can move from stable base.
If you use this exercise to open the rib cage, you must work with light weights and avoid bending too much at the elbows. If possible, use a bench or place yourself across a horizontal bench and position the pelvis lower than the shoulder girdle. Take in a deep breath as the beginning of the movement and breathe out only at the end of the execution.
