Lie back and a flat bench with dumbbell in each hand elbows bent  degrees slowly press doubles directly over your chest into your arms are fully maximum shred extended but lacked at this extension squeeze your picas together for two seconds then slowly return to starting position now once you reach the bottom position extend the weights out to each side to your body keeping your elbows slightly bent now bring them up in an arc until they likely meet at the top then you return your starting position by bringing.

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