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 an upper chest routine you can do at home with just dumbbells and a Swiss ball. We're going to do 12-15 repetitions and this particular exercise is going to target the upper chest region. Go ahead and slide down on your ball, nice and low to the floor. Make sure your head and shoulders are resting on top. Keep your butt nice and low. You're going to take your weights, and what you're going to do is press straight up an inch off your chest and then press and squeeze your chest on the way up again. If you're working with really heavy weights, it helps to get into this position from having your dumbbells resting on your thighs. So, if you're working with heavier dumbbells, bring your dumbbells on your thighs first, then slide down into the chest press position. You can also change the variation of your hands, instead of your palms facing straight you can have your palms facing in or facing each other and do a hammer chest press, just like this. Exhale on the way up. Take a nice deep breath on the way down.