Pushing a pair of locked-out dumbbells higher by spreading the shoulder blades while lying on an incline bench. Trains the serratus anterior with each side working on its own.
Primary muscles
Secondary muscles
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.
Main muscles working (thicker lines)
Lie back on an incline bench holding two dumbbells straight above your shoulders, arms locked and palms facing forward.
Keep the elbows locked; the arms never bend.
Push the dumbbells toward the ceiling by spreading your shoulder blades and lifting the shoulders off the bench.
Pause for a second at the top.
Let the shoulder blades sink back to the bench under control.
Breathing: Exhale as you push up, inhale as you lower.
Reach, don't press
Elbows stay locked
Both sides rise evenly
Bending the elbows and turning it into a press
Letting the dumbbells drift apart
Rushing through the short range
Use light dumbbells you can hold steady over your face.