Straight Arm Pullover

Instructions

1. 1.Place a dumbbell upright on a flat bench. Lie down on the bench beside the dumbbell with just your shoulder blades and your body perpendicular to the bench.
2. 2.Get the dumbbell from beside you and hold it on both hands, extending it out above your chest keeping your arms straight. Keep your hips up and your legs at a 90 degree angle. This is your starting position.
3. 3.Slowly lower the dumbbell in an arc behind your head, going down to just below the height on the bench.
4. 4.After a brief pause return to the starting position while breathing out and focusing on contracting your chest muscles.
5. 5.Repeat for as many repetitions as required.

Tips

• Use a spotter for heavier weights.
• Perform the reps slowly and in a controlled manner.

Breathing Instructions

Breathe in during the eccentric (lowering) portion of the exercise and breathe out during the cocentric (elevation) portion.

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