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Push and touch For shoulders, chest, upper back Stand with feet shoulder-width apart, a 5- to 8-pound dumbbell in each hand, arms down by your sides with palms facing forward. Bring your arms forward and up to shoulder height so the backs of your upper arms are parallel to the floor. Pause, then in one smooth movement raise your arms overhead and tap the ends of the weights together. Slowly return arms to shoulder height, pause, then lower to starting position. Do 3 sets of 6–8 reps.