Starting Position: Sit down on the edge of a bench with a dumbbell in each hand. Then lie back, keeping the dumbbells close to your chest. Get firmly situated. Your hips and shoulders stay on the bench, and your feet, flat on the floor.
Don't let your arms go below the level of the bench. This will put too much stress on your shoulders.
The Exercise: For the first rep, push the weight up using a pressing-like motion with your palms facing each other. Then, with your elbows slightly bent, slowly lower the dumbbells out to the sides to a point where they are on a horizontal plane even with the bench. Really stretch those pecs, but don V try to lower the weights all the way to the floor. Take a count of "I am building my Body-/«/'-LIFE" to lower the weights while inhaling deeply.
Once you get to the bottom, hold for a count of one, and then exhale while you lift the weights. Keep your arms stretched out, just slightly bent at the elbows. And move the weights in an arc. Imagine you're wrapping your arms around someone to give them a big hug.
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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.