On your back on a horizontal bench. The feet rest on the end of the bench and the legs are flexed. With slightly bent arms, dumbbells are held in the vertical of the shoulders. The hands look inward and the wrists are stiff.
Carrying out the exercise:
Lower the dumbbells by describing an arch to body height. During the downward movement, slightly intensify the bending of the arms. Dumbbells should be kept on the shoulder axis and should not move behind the dumbbells. Depending on your level of flexibility, lower the dumbbells to shoulder height or a few centimeters lower. From that position, lift the dumbbells up again with a uniform motion.
If you have a bench with an adjustable backrest, you can work the chest muscles from different angles. With an approximate inclination of about 45°, the upper part of the pectoralis major (m. pectoralis major) is intensified.
In this exercise it is advisable to use a narrow bench so that the scapulas can be easily approached and the arms are not slowed down by the edges of the bench in their downward movement. This will result in a greater stretching of the chest and, at the end of the exercise, a more effective contraction of the same.