Gene Sanders demostrates proper free weight exercises for optimum results.
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Gene Sanders: Hello, my name is Gene Sanders, I am a professional certified trainer. Right now, I am going to take you through a chest routine you can do at home, using just dumbbells and a Swiss ball. First thing I want you to do is I want you to sit up on the ball and rest of the dumbbells you're going to use on your knees. From here, I want you to slide out, so your shoulders are resting on top of the Swiss ball. Make sure that you keep your hips up. Don't drop the dumbbells below your nipple line and press straight up. Try to keep it as in sync as you can, feel the stretch on your chest all the way down. Bring it back up and squeeze your chest muscles. You don't want to go too low because this is going to start hurting the front of your shoulder, so what I recommend you do is stop about an inch away from your chest before you start pressing back up again. Always exhale as you're pressing and do 12-15 repetitions.