-
This exercise engages your chest muscles as well as your shoulders and triceps. By performing this movement on an incline, instead of lying flat on the bench, you isolate the muscles at a different angle to further break down the muscle fibers. In order to create lean muscle mass, perform a higher number of repetitions with a lighter weight.
Choose a weight that is comfortable and set the bench to a 45-degree angle. Lie on the bench and firmly plant your feet onto the floor. Grab your dumbbells and bring your head back against the bench for neck support. Hold the dumbbells so that your palms are facing outward and your thumbs are pointing toward each other. Hold the dumbbells so they are parallel with your ears. Slowly lift the dumbbell up toward the ceiling and pause the motion at the top of the movement. Make sure that you do not fully extend your elbows, keep a slight bend in them. Slowly lower the weights back down to the starting position and repeat. Perform a total of 20 repetitions in a single set with a goal of three sets. -
The movement within this exercise will target your chest muscles. By properly training this section of your body, you can create lean muscle mass and shed excess fat around your chest and armpit area. Start this movement by setting the bench to a 45-degree angle and choosing a dumbbell that is challenging, but not excessively heavy.
Grab your dumbbells and sit on the bench, allowing your back and neck to rest firmly against the bench. With your feet planted firmly on the floor, bring your arms directly above your chest and slowly lower them out to your sides while keeping your palms facing toward the sky. Your arms will be extended out to your side, but make sure that you keep a slight bend in your elbows. With your palms facing the ceiling, contract your chest muscles and slowly bring the weights up toward the ceiling until they meet directly above your chest. Slowly lower your arms back down to the starting position. Repeat this movement 15 times with a goal of three sets.
