of arms and chest (see anatomy section, click
length of your workout will depend on your physical condition. Start
with short, light, easy workouts and gradually increase. A short
rest of one minute or more should be taken immediately after each
set of repetitions you performe.
Lie on a
flat bench. Be sur only yur upper back makes contact with the bench.
Lift the weight overhead, and hold it at arm's length over face.
dumbell slowly while you breathe in very deeply. When you
reach a fully stretched position, hold it for a quick moment, then
raise the weight back up. Exhale deeply.
your hips rise up as the dumbbell is lowered behind your head. Keep
your hips in the same low spot. Inhale slowly and completely back to
the starting position.