1. Stand with your feet shoulder-width apart and knees slightly bent for stability.
2. Hold a dumbbell in each hand with your palms facing forward and arms extended out to your sides at about a 45-degree angle from your body. This is your starting position.
3. Without bending your elbows, slowly bring the dumbbells up and toward each other in a wide, arcing motion, keeping the angle in your elbows fixed.
4. Continue lifting the weights until the dumbbells are nearly touching above your lower chest. Pause briefly at the top of the movement.
5. Slowly reverse the arc, returning the dumbbells back to the starting position with control.
6. Avoid swinging the weights or using momentum; the movement should be performed using the chest muscles.
7. Repeat the movement for the desired number of repetitions and sets.
Ensure that the movement is slow and controlled, and the focus is on squeezing the chest muscles as the weights are brought together. Avoid letting the dumbbells drop during the descent to maintain tension on the chest throughout the exercise.
---
