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 certified professional trainer. Right now I am going to be taking you through a chest routine you can do with your dumbbells and your Swiss ball at home. This one is going to be called a Chest Fly. So, what you're going to do is you're going to get back on top of the ball. Now, instead of pressing your dumbbells straight up, as you would do in a Chest Press exercise. You're going to go out nice and wide with the dumbbells, so you feel a pull going across your chest muscles, and then come back up the way you came, just like this. So, bring your elbows down, stretch your chest out, and then bring it back up again and squeeze your chest. I'm going to show you from front, so you can see the movement of my arms, elbows come down, stretching the chest up, and squeezing your chest to the top. Keep your hips up at all times and make sure you get 12-15 repetitions.