Things You'll Need:
- Dumbbell weights
- Exercise bench
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Step 1
Lie with your back on an exercise bench and a dumbbell in each hand. Hold each dumbbell at your chest, and push them up toward the ceiling. Hold the dumbbells in the air for a moment, then lower them back to your chest. This represents one rep. Perform two sets of 10 reps. Increase the weight and number of sets over time as you become stronger.
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Step 2
Stay on the bench but exchange your current dumbbells for a lighter weight. Hold the two weights up in the air above your chest, then stretch each arm down to your side as if trying to fly. Pull your arms back up to the starting position. This represents one rep. Perform two sets of 10 reps.
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Step 3
Adjust the bench to drop so one end lower than the other. Lie with your head on the lower part of the incline. Keep the dumbbells at your chest level, then push them up, holding them above your chest, and lower them back down. This works a different area of your pecs than the flat bench press. Perform two sets of 10 reps.
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Step 4
Lie on the floor, chest down, and place your hands at your chest level on each side of your body. Push your body all the way up to perform a push-up. Hold for a moment, than allow yourself to move down slowly. This is one rep. Perform two sets of as many reps as you can manage.
