Things You'll Need:
- Dumbbells
- Weight bench
- Cables
-
Step 1
Lie flat on your back on a level bench. Put your feet flat on the floor, about shoulder-width apart. With a dumbbell in each hand, spread your arms out to the side like you’re about to give somebody a big hug. Keep your elbows slightly bent and your hands/dumbbells approximately level with your chest.
-
Step 2
Bring both hands together, as if wrapping your arms around somebody, until the dumbbells almost touch. Hold here for a second and concentrate on contracting your chest muscles, then slowly lower the dumbbells back to the starting position. This is one rep.
-
Step 3
Perform 8 to 12 repititions (this equals one set) 4 times, with a minute break in between sets.
-
Step 4
Do 4 sets of 8-12 reps.
-
Step 1
Sit on an incline bench, with your back flat against the pad. Keep your feet firmly on the ground. With a dumbbell in each hand (you’ll probably have to use a lower weight compared to Step 1), extend your arms in the same manner described above.
-
Step 2
Bring your hands together, focusing on squeezing your chest together when you get to the top and the weights are almost touching. Lower your arms back out, keeping your elbows slightly bent. This is one rep.
-
Step 3
Perform 4 sets of 8 to 12 repetitions.
-
Step 1
Grab hold of a high pulley cable with each hand. The cables should be positioned so that when standing upright and holding them your hands should be slightly above your shoulders.
-
Step 2
Step forward with one foot and bring the cables down and in front of your body, as if you were hugging somebody a little shorter than you. Stop when your hands almost touch and are slightly below your chest. This is one rep.
-
Step 3
Perform 4 sets of 8 to 12 repetitions.
