On a bench lie down flat on your back holding
Now breathing in bring the dumbells to (position2) as though
you are making an arc. Count 1 and bring it slowly to position 1.Remember you dont have to do it fast and do
not let your hands go too much down than position2. You have to concentrate on the muscle you are exercising,
yu must feel the pull on the Chest muscle while you exercise it.
Repeat the above Step for 10-12 repetitions which is equal to 1 set.
Depending upon the weight you lift the repetions can be more or less.
Perform 5-6 sets with only 1 minute difference between each set.