How to perform it

1. 1

   Sit on an exercise ball with a dumbbell in each hand, palms facing each other.

2. 2

   Place one foot on the ground and extend the other leg straight out in front of you.

3. 3

   Lean forward slightly and bring your arms out to the sides, keeping a slight bend in your elbows.

4. 4

   Slowly lower the dumbbells down and out to the sides, feeling a stretch in your chest.

5. 5

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

6. 6

   Repeat for the desired number of repetitions, then switch legs and repeat.

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