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Lie on an incline bench, keep your feet firmly pressed down on the floor for stability. Start with a dumbbell in each hand held overhead as if you were holding a barbell. Now lower them from arms length to as low as possible on your outer chest. The bar should be lowered under control until your arm reaches a 90-degree angle. There should be a brief pause on your chest before you return the bar to arms length position.
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Lie on an flat bench, keep your feet firmly pressed down on the floor for stability. Start with a dumbbell in each hand held overhead as if you were holding a barbell. Now lower them from arms length to as low as possible on your outer chest. The bar should be lowered under control until your arm reaches a 90-degree angle. There should be a brief pause on your chest before you return the bar to arms length position.
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This exercise is performed using the cable pulley machine that has a pulley on two opposite sides. Set each pulley up so that it is locked in the high position. While standing, grab each high pulley using a small one-hand attachment for each hand. The position will be in will look like a giant letter "T." Slowly bring your arms together in a slow and controlled fashion. While doing so, visualize that you are hugging a BIG BEAR. At the peak of this movement, squeeze your chest muscles together for a one-count and then return to the start position and repeat.
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