1. Lie perpendicular on a bench or a sturdy surface with only your upper back resting on the bench. Your hips should be below the level of the bench, knees bent, and feet flat on the floor.
2. Grasp a bottle filled with water or any similar object as a weight substitute with both hands, directly above your chest. Your arms should be extended with a slight bend at the elbows.
3. Keep your arms straight (maintaining the slight bend in the elbows) and slowly lower the bottle in an arc behind your head. Breathe in as you do this. Go as low as comfortably possible; you should feel a stretch in your chest and lats.
4. Using your lats and chest muscles, reverse the movement, bringing the bottle back to the starting position above your chest in a controlled arc. Exhale as you perform this part of the movement.
5. Be sure to keep the movement controlled, especially in the stretch position to avoid injury.
6. Perform the desired number of repetitions and sets.
Remember to maintain a neutral spine and to not overload the weight to the point where form is compromised or control is lost. It is important to perform the exercise with a weight that allows a full range of motion with proper form.
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