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    Muscles worked: Chest

    Grab a set of dumbbells and sit on the edge of a flat bench. Rest the dumbbells on their ends on the tops of your knees. Lean back and at the same time lift the dumbbells up towards your shoulders and lean back into the bench. Lift the weights up till your arms are straight. Rotate your wrists and arms until your palms are facing each other. This is your starting position. Next, keeping your elbows slightly bent, lower the weights as far as you can go comfortably out away from your sides. Slowly, push the weights back up to the stating position. Repeat for the number of reps assigned.
    Note Be careful in this movement. Over stretching can cause injuries to your shoulders.
    Don't jerk the weight up. Use a slow controlled movement. Don't let the weights travel too far out from your sides making your arms extend out straight, or you might injure your shoulders. Don't bang the weights together at the top of the movement. This can cause stress to your joints.

    Alternate exercises: Cable flat bench flyes

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