Grab a pair of dumbells. Get each of them in the starting
position as shown to the right, with arms extended almost straight,
but always with a slight bend in the elbows. It is in this position
that you squeeze your chest muscles hard for one second or less. You
also exhale in this position.
Slowly lower weights until your upper arms are parrallel, or very
slightly lower than parrallel to the ground. This is the eccentric"
portion or "negative" portion of the rep, This is where you
inhale. Then do the "concentric" or "positive" portion of
the rep by raising the weights as shown in the first
picture. Repeat for reps. Start light and work your way
up.
