That's one rep. Pro tip: Keep shoulder blades back and down throughout entire movement. Press the arms up and, at the top of the movement, rotate the palms in and lower the right arm out to the side in a chest fly.
Why not check out the beginner workouts from this site?
The problem is, with the 1 second rest in there, my breathing gets thrown off from the standard exhale on lift, inhale on lower.
The first thing you need to know is that less is more in terms of training.
Be warned though, that when they use Max Contraction Training, they use extremely high weight loads, but the muscle is only under Max tension for about 7 seconds, or more for beginners because they are not as strong () so they use lesser weight loads and a longer Max hold etc.
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