START: Set an incline bench at a 45-degree angle. Grasp a pair of dumbbells and sit on the bench so that your back is flush against the pad. To start, raise the weights directly over the centre of your upper chest so that your arms are nearly straight, palms face each other and the dumbbells touch. MOVE: Keep your elbows bent slightly throughout and begin lowering the dumbbells out and down to your sides in an arc. When your upper arms are in roughly the same horizontal plane as your torso, your palms should face the ceiling. Retrace the same path to raise the weights, squeezing them together by forcefully contracting your chest muscles.
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The use of dumbbells gives you a much more comprehensive strengthening effect because the workout engages your stabilizer muscles, in addition to the muscle you may be pin-pointing. Without all of the belts and artificial stabilizers of a machine, you also engage your core muscles, which are your body's natural stabilizers.