Primary Muscle: Chest
Equipment: Bodyweight
Level: Advanced
Purpose: To target the middle head of the pectoralis major muscle.
Execution: From a lying position facing the floor, grasp a dumbbell in each hand directly beneath your body. Keeping a slight bend in your elbows, slowly roll the dumbbells apart lowering your chest towards the ground. Lower yourself as closely as you can to the ground before rolling the dumbbells back to the start position. Squeeze your chest as you drive up, especially at the top of each rep.