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Dumbbell Pullovers:
Lie across a bench with only your shoulders on the padded surface and your feet flat on the floor. Grasp a dumbbell with both hands, palms against the inside of the top plate. Hold the dumbbell at arm's length (with your elbows slightly bent) over your chest. Inhale deeply while simultaneously lowering the dumbbell behind your head in a smooth arc. While lowering the dumbbell, drop your hips toward the floor to increase the stretch. Keep your hips low until the weight is returned slowly to the start position. Use a weight that will allow you to perform 15 to 20 reps. Beginners should try 1 or 2 sets while advanced lifters perform 3 - 4 sets.
If you did not feel a tremendous stretching sensation through the ribcage, your probably didn't drop your hips down all the way or take a deep breath. You'll know what we mean when it happens.
Lie across a bench with only your shoulders on the padded surface and your feet flat on the floor. Grasp a dumbbell with both hands, palms against the inside of the top plate. Hold the dumbbell at arm's length (with your elbows slightly bent) over your chest. Inhale deeply while simultaneously lowering the dumbbell behind your head in a smooth arc. While lowering the dumbbell, drop your hips toward the floor to increase the stretch. Keep your hips low until the weight is returned slowly to the start position. Use a weight that will allow you to perform 15 to 20 reps. Beginners should try 1 or 2 sets while advanced lifters perform 3 - 4 sets.
If you did not feel a tremendous stretching sensation through the ribcage, your probably didn't drop your hips down all the way or take a deep breath. You'll know what we mean when it happens.