The chest fly dumbbell exercise - Muscle Works Magazine

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This dumbbell exercise improves your ability to lift objects. It also improves your physical appearance, and is an excellent addition to any fitness program.

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Tips

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You will probably need to use a lighter weight dumbbell for this exercise

For maximum intensity, try to extend your arms as far as possible without losing control of the dumbbells

I find that it also helps to protect your lower back by bending your knees as shown below

First read the ?How Much Weight Should We Lift In Our Strength Exercise Programs?? section before starting this workout

How To Workout Procedure

Lie on an exercise bench with knees bent and abs engaged

Hold the dumbbells over your upper body with your palms facing each other

While keeping your elbows slightly bent, lower your arms out to your sides and down until they are level with your upper body

Raise your arms back to the starting position

Do 8 to 12 repetitions

Do this exercise 3 times a week, every other day

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Defense abruptly rests without calling Jerry Sandusky

Jerry Sandusky was expected to take the stand Wednesday, but his defense team ? who suggested that Sandusky's accusers were motivated by money ? had a different strategy. NBC News' John Yang reports from Bellefonte, Pa.

By Kimberly Kaplan, NBC News, and M. Alex Johnson, msnbc.com

Updated at 6:55 p.m ET: Lawyers for Jerry Sandusky abruptly rested their case Wednesday morning without calling the former Penn State University assistant football coach to the stand.

Kimberly Kaplan of NBC News reported from Bellefonte, Pa. M. Alex Johnson is a reporter for msnbc.com. Follow M. Alex Johnson on Twitter and Facebook.

It was an unexpected end to the defense phase of Sandusky's trial on 51 counts alleging that he abused 10 boys over 15 years.

Without explanation, defense attorneys requested a recess during testimony from one of their own witnesses. Then ? after an unusually long break during ,which both legal teams joined the judge in his chambers amid speculation over whether Sandusky would take the risky step of testifying ? defense attorneys said they were done.

The prosecution offered no rebuttal witnesses. Court was adjourned until Thursday morning, when closing arguments were scheduled.

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NBC's chief legal correspondent Savannah Guthrie examines the Jerry Sandusky trial.

The defense decision came after the witness, David Hilton, 21, reacted with surprise when he was asked whether he knew that his uncle had called the defense team Tuesday night. Sandusky attorney Karl Rominger then asked for a recess.

Hilton was testifying that he spent a lot of time with Sandusky as a youth. He said he spent many nights at the Sanduskys' home but that nothing inappropriate ever happened.

It wasn't the only surprise on the seventh day of Sandusky's trial in Bellefonte, Pa. Judge John Cleland announced as court opened that one of the jurors had taken ill and was being replaced by an alternate.

Then, he announced that lawyers for both sides had agreed to stipulate that the Pulitzer Prize-winning journalist who broke the Sandusky story had helped the mother of one of Sandusky's alleged victims find an investigator.?The defense contends that investigators and journalists in Pennsylvania started with the premise that Sandusky was guilty of abusing young boys and ignored evidence of his innocence.

The reporter, Sara Ganim of the Harrisburg Patriot-News, who broke the news that a grand jury was investigating Sandusky, was called under subpoena by the defense. The newspaper sought to quash the subpoena, citing Ganim's right to protect her sources, but Cleland turned down the motion.

Full coverage of the Jerry Sandusky trial

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After a conference at the bench at which lawyers for the newspaper sought to keep her off the stand, Cleland told jurors that Ganim had been called to answer questions about whether, "prior to charges being filed in the case, she contacted the mother of an alleged victim and provided her with contact information for an investigator in this case."

Cleland said the legal teams had stipulated that "the answer would be yes."

Ganim remained in the courtroom, where she could be heard vigorously disagreeing with the stipulation agreement between the prosecution and defense teams.

Ganim later told her newspaper: "For the record, I would not have answered yes to that question. I would have declined to comment under the Pennsylvania Shield Law.''

The revelation that Ganim ? who won widespread acclaim and journalism's highest honor for her pursuit of the Sandusky allegations ? may have interjected herself into the story as a participant goes to the heart of one of the defense's primary arguments: that Sandusky was being steamrollered by institutional forces oblivious to evidence that he might not be guilty.

"There are a lot of forces at work pushing this forward," Sandusky attorney Joseph?Amendola told Cleland during the subpoena arguments Tuesday.

The defense has already demonstrated, through testimony and audio of a police interview with one of the alleged victims, that investigators at times told potential witnesses that there were other victims in the case, which the defense contends tainted their testimony.

Jurors also heard from Jonathan Dranov, a friend of the family of Michael McQueary, the former Penn State assistant coach who testified last week that he saw Sandusky in a football locker room shower with a young boy.

McQueary testified said he didn't explicitly see any intercourse, but he said he had "no doubt" that it was occurring because of the relative positions of Sandusky and the boy and the sounds they were making.

Dranov said he was present at a conversation at which McQueary recounted the alleged incident, concurring that McQueary didn't describe having directly seen any sex act.

"I kept saying, ?What did you see?'" Dranov testified. "Each time, he would come back to the sounds. It just seemed to make him more upset, so I backed off that."

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Oil price rises on hopes Fed will boost US economy

NEW YORK (AP) ? The price of oil is rising on hopes that the Federal Reserve will announce new measures to stimulate the U.S. economy.

U.S. West Texas Intermediate crude rose 82 cents to $84.09 per barrel while Brent crude added 39 cents to $96.44.

The Fed holds a two-day meeting that ends Wednesday, and in the past has taken action to encourage Americans to spend and borrow. Many analysts think the struggles of the U.S. economy and Europe's debt crisis will compel the Fed to say or unveil something to try to boost confidence.

Any sign that the Fed is willing to take action could lift oil prices, which have fallen sharply the past six weeks over fears that growth in the global economy will stall.

Meanwhile, U.S. gasoline prices fell below $3.50 per gallon for the first time since Feb. 10.

Associated Press

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Microsoft Unveils 10.6-inch Surface Tablets Running Windows RT and Windows 8 Pro

We?re here at Microsoft?s much talked-about event at Milk Studios in Los Angeles, where they just introduced the Surface, an all-new 10.6-inch tablet running Windows 8. Although Steve Ballmer kicked off the event with a talk on the expectations of Windows 8, ?the Surface tablet has value beyond Microsoft?s coming operating system. This brand new slate?and accessories like the 3mm-thin keyboard that doubles as a protective cover pictured above? represent the company?s first true salvo at the Apple iPad and the army of Android tablets. ??

?Windows is the heart and soul of Microsoft,? Steve Ballmer said as he took the dimly-lit stage. ?Today, we want to add another piece of that Windows 8 Story.? ?That piece is the Microsoft Surface, a tablet designed to be 9.3mm thin with a full-size USB port, wear a full magnesium case, and carry a weight of 1.5 pounds. ?If you?re wondering how those specs compare to the Apple iPad, the Surface is just a hair thinner (9.3 vs. 9.4mm) but it?s also a bit heavier (1.5 vs. 1.4 pounds).

As it turns out, some of the Surface tablet?s added heft comes from a built-in kickstand,?which not only makes it easier to watch videos in landscape mode but also works when paired with a special touch keypad?as you can see in the teaser image below.

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That keyboard is one of the Surface tablet?s most interesting features because it includes a touchpad and doubles as a magnetic cover. According to Windows President Steve Sinofsky, who took over the presser after Ballmer, it?s twice as efficient as typing on glass. The touch cover was designed to imitate the feel of a book. And since it has a built accelerometer ? the handy accessory knows when it?s folded back, so you never have to turn it off or on.?

?Two versions of the Surface will be made ? one that runs Windows 8 RT (mobile only) , and a thicker version that runs Windows 8 Pro. ?The latter version, which will use an Intel Ivy Bridge Core i5 processor, still weighs less than 2 pounds. Vents along the edges will allow the system to stay cool while it?s turned on, which is a point of concern for devices with demanding Intel processors inside.?

The Surface for Windows RT will be available in 32GB and 64GB models, and will cost around the same price as other ARM-based tablets. The Surface for Windows 8 Pro will be available in?64GB and 128GB sizes, and will have a retail price comparable to Ultrabooks. The former will be?available around Windows 8 general availability, and the Pro about 3 months later.?

Could Microsoft?s entrant to the tablet wars finally challenge the iPad? Check out Microsoft?s promo video, or stay tuned for our hands-on to find out.?

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New 'Breaking Dawn' Trailer To Premiere On Wednesday

Watch the debut of the 'Twilight' finale's brand-new teaser trailer June 20 on MTV.com, just in time for Edward Cullen's 111th birthday.
By Josh Wigler

Robert Pattinson in "Breaking Dawn - Part 2"
Photo:

For a 110-year-old, Edward Cullen is a rather youthful looking chap, isn't he? His hair is forever perfect, his skin is always sparkling, and we expect he'll look just as good — if not better — when he turns 111 on Wednesday.

What, you didn't realize that Edward's birthday was coming up? Don't kick yourself if you haven't gotten the world's most desirable vampire a gift yet. In fact, he's giving a gift to you, "Twilight" fans, in the form of a brand-new "Breaking Dawn" trailer debuting on his birthday!

Summit Entertainment will unleash a "The Twilight Saga: Breaking Dawn - Part 2" teaser trailer bright and early at 8:30 a.m. ET on Wednesday, which you can watch on MTV.com. You won't have to wait until Mr. Cullen's birthday to catch a first glimpse at the trailer, either, as Summit plans to release a 10-second sneak peek of the teaser on Tuesday at 8:30 a.m. ET.

"Breaking Dawn - Part 2," directed by Bill Condon, is the fifth and final film in the "Twilight" series, based on the beloved novels by Stephenie Meyer. The faces of the franchise — Kristen Stewart as Bella, Taylor Lautner as Jacob and the aforementioned Robert Pattinson as Edward — all return for the "Twilight" conclusion, in theaters on November 16.

The upcoming sequel sees Bella in a brand-new light following her transformation into a vampire in the first "Breaking Dawn" flick's thrilling finale. Also along for the ride is newcomer Renesmee, the vampire daughter of Edward and Bella, played by Mackenzie Foy; a first look at Foy in the much-anticipated fan-favorite role hit the Web just last week.

So that's what Edward's getting you for his birthday, "Twilight" fans. But the question still stands: what are you getting him? Let us know in the comments below!

Check out everything we've got on "The Twilight Saga: Breaking Dawn - Part 2."

For young Hollywood news, fashion and "Twilight" updates around the clock, visit HollywoodCrush.MTV.com.

Related Photos

• Twilight: Breaking Dawn - Part 2

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