CHEST & SHOULDER (Beginner/Advanced/Spotters)
Lie on a bench so that your shoulders are even with one end. Have a "spotter" hand you a pair of dumbbells with the required resistance. Take the dumbbells and balance them above your middle chest with elbows locked. Take a 3/4 breath. Slowly lower the dumbbells out to the sides and slightly bend your elbows. When the dumbbells reach the "sticking point" parallel to the floor, pull them back up to a locked out position above your middle chest while releasing your breath.