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Get Rid Of Your Armpit Fat <3
Health & Fitness
Get down on all fours and place your hands on the floor so that they're slightly wider than and in line with your shoulders.
b. Lower your body until your chest nearly touches the floor. Pause at the bottom, and then push yourself back to the starting position as quickly as possible.
Lie down on a flat bench with a dumbbell on each hand resting on top of your thighs. The palms of your hand will be facing each other.
Then using your thighs to help raise the dumbbells, lift the dumbbells one at a time so you can hold them in front of you at shoulder width with the palms of your hands facing each other. Raise the dumbbells up like you're pressing them, but stop and hold just before you lock out. This will be your starting position.
With a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your arms out at both sides in a wide arc until you feel
a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms should remain stationary; the movement should only occur at the shoulder joint.
Return your arms back to the starting position as you squeeze your chest muscles and breathe out. Tip: Make sure to use the same arc of motion used to lower the weights.
Hold for a second at the contracted position and repeat the movement for the prescribed amount of repetitions.
Grab a pair of dumbbells, bend at your hips and knees, and lower your torso until it's almost parallel to the floor. Let the dumbbells hang at arm's length from your shoulders, your palms facing behind you.
b. Bend your elbows and pull the dumbbells to the sides of your torso. Pause, then slowly lower the dumbbells.
Grasp the wide bar firmly with the grip which palms facing away from your body.
Your hands should be almost twice your shoulder width apart.
Pull the bar down on top of your chest, arching your back slightly.
When the bar reaches your chest, hold for 1 to 2 seconds.
Focus on keeping your elbows directly below the bar.
Slowly raise the bar back to the starting position. This stage is the phase where you back muscles are working hard.
Perform 3 sets with 8 to 12 repetitions each set.
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