Grab a dumbbell with a diamond-shaped hand grip and lie across a flat bench so that your mid-back folds over the side. Plant your feet firmly on the floor and press your hips to form a straight line.

Position the dumbbell over your chest and stretch your arms overhead while keeping your elbows bent at a slight angle. At the same time, lower your hips below the bench level to deepen the stretch in your upper back and thoracic spine.

Once you feel the stretch in your lats, chest, and abdomen, pull the dumbbell back to the starting position. Squeeze your chest muscles to complete the rep.