Begin this movement by lying on an incline bench with a dumbbell in each hand. Hold them straight up above you with your arms fully extended. Pull your shoulder blades back and down into the bench as you lower the weights toward your chest. Get a good chest stretch at the bottom, then press the weights back up to the starting position, squeezing your upper pecs and triceps at the top. Perform 3 to 4 sets of 10 to 12 reps.
Pull the handle out, then fully straighten your legs. Keep your chest tall, and drive your elbows back towards your hips, squeezing your back and lats hard to finish. Straighten your arms fully, and get a good stretch in your shoulder blades before performing another rep. Complete 3 to 4 sets of 10 to 12 reps.Get into a split stance with one foot forward and one foot back. Lower yourself all the way down until your back knee touches the ground, then push yourself up using your front foot.
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