How to perform it

1. 1

   Lie on a decline bench with your feet secured and your head lower than your hips.

2. 2

   Hold a dumbbell in each hand with your palms facing each other and your arms extended above your chest.

3. 3

   Lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest.

4. 4

   Pause for a moment, then squeeze your chest muscles to bring the dumbbells back to the starting position.

5. 5

   Repeat for the desired number of repetitions.

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