Movement · Chest
Lie down on a decline bench with your head lower than your hips and your feet secured. Hold the barbell with a pronated grip (palms facing away from you) and your hands slightly wider than shoulder-width apart. Extend your arms above your chest, keeping a slight bend in your elbows. Lower the barbell in an arc motion behind your head, feeling a stretch in your chest and shoulders. Pause for a moment, then return the barbell to the starting position by reversing the motion. Repeat for the desired number of repetitions.
Technique
Lie down on a decline bench with your head lower than your hips and your feet secured.
Hold the barbell with a pronated grip (palms facing away from you) and your hands slightly wider than shoulder-width apart.
Extend your arms above your chest, keeping a slight bend in your elbows.
Lower the barbell in an arc motion behind your head, feeling a stretch in your chest and shoulders.
Pause for a moment, then return the barbell to the starting position by reversing the motion.
Repeat for the desired number of repetitions.
Training plans
No current ScoreDive plan references this exercise.
Move within a comfortable range and use qualified coaching when learning unfamiliar exercises or using equipment. This educational content is not medical advice.
