How to perform it

1. 1

   Lie down on a decline bench with your head lower than your hips.

2. 2

   Hold a dumbbell in each hand with your palms facing each other and your arms extended straight up over 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

   As you lower the dumbbells, twist your wrists so that your palms face forward at the bottom of the movement.

5. 5

   Reverse the motion and bring the dumbbells back up to the starting position, squeezing your chest muscles at the top.

6. 6

   Repeat for the desired number of repetitions.

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