Lie on a flat bench holding a pair of dumbbells above your chest, with your feet flat on the floor. Keeping a slight bend in your elbows, work the weights down in a wide, arcing motion until your upper arms are parallel to the floor and your hands are inline with your ears. Pause for a second and then raise the wrights back up the starting position.
Dumbbell Pullover
Muscles Trained: Lats, Chest, Triceps
Lie on an exercise bench holding a dumbbell with a hand-over-hand grip. With your feet flat on the floor and a normal arch in your back, begin with the weight directly above your upper chest and lower it with your arms slightly bent until your upper arms are in line with your head. Pause for a second, then, without changing the amount of bend in your arms, bring the weight to the starting point.
Pec Deck Flyers
Muscles Trained: Chest, Shoulders
When setting the seat height, make sure your shoulders are in line with, or slightly above the level of the handles. This will help ease the strain on your shoulders and direct most of the work to your chest. With the bent-arm version, position your elbows against the pads and lightly grasp the handles. If you’re using the straight handles simply grab the handles. Then contract your chest before slowly returning the weight to the starting position.
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