In the shallow area, bend your front knee to put your shoulders under the water. Hold the dumbbells with two hands and keep your arms straight, wide open and slightly below the parallel level. Make sure the dumbbells are fully in the water too. Face your palms forward.
Push your arms in all the way - in big range of motion - until your arms close. With your arms closed in front, push one time in and out fast - in low range of motion - then push out - in big range of motion - until your arms are spread out again, back to the starting position.
Inhale as you push your arms in. Exhale as you push out.
Feel your chest and upper back muscles as you push in big range of motion. Feel your chest and shoulders as you push fast, in low range of motion.
In&Out Low Range of Motion in Front
In&Out Big Range of Motion Crossover
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