Benefits:
Develops the pectoralis major, long head of the tricep, teres major, latissimus dorsi, serratus anterior, rhomboids and pectoralis minor. Excellent movement for developing the flexibility and expansion of the rib cage.
Movement:
Lie down with arms extended, hold the bar with an overhand grip. Inhale and expand the chest, lowering the bar behind the head with a slight bend in the elbows. Exhale while returning to the start position. Lower the bar with a controlled movement to the chest by dropping the elbows past the body. Extend and exhale.
NEVER flex the shoulders to the point where the back arches or the shoulder joint is stressed. Perform with light weights to ensure proper form and breathing.