Set up on a flat bench so that your upper back and neck are resting on the bench. Make sure your body is flat and in a straight line and your knees bent at a 90 degree angle. Grab a dumbbell (you may need a spotter to help you if the dumbbell is really heavy) and hold it above your head with your arms extended straight and palms holding the dumbbell firmly. This is your starting position.
Lower the dumbbell down until your arms are parallel to the ground and the dumbbell past your head. Then, while focusing on utilizing your lats, lift the dumbbell back up until you return it to the starting position.
Repeat entire movement for the desired or prescribed number of repetitions.
Perform this exercise in a smooth and fluid motion
Don't do this exercise if you are a complete beginner
Don't let your stomach and rear end sag down towards the floor when performing this movement
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or use a heavier dumbbell.
This is one of the most overlooked and most underrated exercises for the chest. It's underrated because most people think it only works on your upper chest. However, it does much more than that. Namely, it will expand your rib cage to make your chest look bigger, fuller and stronger. Getting chest muscles big is good, but building them up on an expanded and enlarged rib cage is even better. This will in turn make your waist look smaller too and that all will help create a physique reminiscent of the G.I. Joe action figurines!