1. Incline Chest Flies
With your feet on the floor, lie flat or on a 45-degree incline bench. Holding a 2.5-kilogram (five pound) dumbbell in each hand, bend arms in a semicircle as if hugging a tree. Breathe in and open your arms to the side until your elbows are about shoulder level and bent at about 45 degrees. Pause and exhale as you return to starting position. Do one to three sets of eight to 15 repetitions. Progress to heavier weights.
2. Horizontal Chest Press
Lie on your back with knees bent and feet flat on the floor; with an overhand grip and arms out to your side at shoulder level, hold a 2.5-kilogram (five pound) dumbbell in each hand. For starting position, bend elbows 90 degrees so weights are aligned directly over your shoulders. Exhale as you press weights up toward the ceiling, until elbows are almost straight. Pause, then breathe in as you lower elbows to starting position. Do one to three sets of eight to 15 repetitions each. Progress to heavier weights.
3. Wide Pushups
Lie face down on the floor with your hands in a pushup position on the outside of your shoulders. Pull your navel up and in toward spine and squeeze your bum. As you exhale, push up from your knees or toes until your arms are almost straight and your body is at a 45-degree angle from the floor. Pause, then breathe in slowly and lower your body to starting position. Do one to three sets of eight to 10 repetitions.
Read more:
• 7 exercise machines decoded
• How to beat exercise excuses
• Gym etiquette
Illustrations courtesy mcmillandigitalart.com.
