This workout contains 7 exercises.
1 - Bench Press
This is in all time classic!
Exercise Steps
 | Using a flat bench lay on back. With straight arms in air bring dumbbells above eye level. |
 | Lower dumbbells by bending elbows at 90 degrees then contract chest muscles while extending arms back into straight position. Repeat. |
2 - Decline Dumbbell Bench Press
Sit on the edge of a declined bench with dumbbells on your knees. In one smooth motion, roll onto your back while bringing the dumbbells up to a position slightly outside and above your shoulders. Your palm should face forwards. Bend your elbows at a 90 degree angle so that your upper arms are parallel to the ground. Press the weights up over your chest in a triangular motion until they meet above the centerline of your body. As you lift, concentrate on keeping the weights balanced and under control. Then, follow the same path downward until your arms are slightly below parallel to the floor.
3 - Dumbbell Pullover
Lie upper back perpendicular on bench. Flex hips slightly. Grasp one dumbbell from behind or from side with both hands under inner plate of dumbbell. Position over chest and fix elbows 15° to 30° throughout exercise. Lower dumbbell over and beyond head until upper arm is parallel to torso. Return and repeat.
Exercise Steps
 |
4 - Decline Barbell Bench Press
Targets lower chest area.
5 - Decline Dumbell Fly
6 - Tricep Kickbacks
Exercise Steps
 | 1. Grab a dumbell in one hand and put the other hand and 1 knee on a flat bench (see pic) |