哑铃环游世界 – 平板凳

A lying chest–shoulder movement where you draw a wide arc with nearly straight arms, moving the dumbbells from your hips/thighs to overhead and back.

Instructions:

• Lie on a flat bench with feet planted, dumbbells resting near your hips, palms up.

• Slightly bend your elbows and lock that angle.

• Sweep the dumbbells in a wide arc out to the sides and up until they reach above your head.

• Keep shoulders packed and ribs down; feel the stretch through chest and lats.

• Reverse the arc to bring the dumbbells back to the start under control.

Common mistakes:

• Turning it into a press or fly by bending and straightening the elbows.

• Overarching the lower back or letting the ribs flare.

• Dropping too far behind the head and stressing the shoulders.

• Rushing the tempo instead of using slow, controlled arcs.