Roman had saved the best for last. He took me through one of his favorite chest exercises: the dumbbell pull-over. Not only does it effectively work out your chest and back, it also improves your flexibility in the upper spine and shoulders. The important things to keep in mind with the dumbbell pull-over are: have your head and waist below the bench, take deep breaths with the stretch, and keep focused. Of course, it also helps to have a pro push you through that last rep—or those last 5, as it ended up being. Not wanting the dumbbell to knock out my teeth was also motivating.