1. Chest Press
How to: Lie on your back, with your knees bent and feet placed flat on the ground. Hold a dumbbell in each hand, and extend your arms upward, palms facing toward your feet. Slowly bend your arms and lower them to the side, parallel with your shoulders, until your elbows nearly touch the ground. Slowly reverse the movement and return to start. That’s one rep. Complete as many reps as possible in 50 seconds.
2. Chest Fly
How to: Lie on your back, with your knees bent and feet placed flat on the ground. Hold a dumbbell in each hand, and extend your arms upward, palms facing toward each other. Keeping a slight bend in your elbows, lower your arms to the side of your body, parallel with your shoulders, until your hands are about six inches off the ground. Slowly reverse the movement and return to start. That’s one rep. Complete as many reps as possible in 50 seconds.
3. Inner Chest Press
How to: Lie on your back, with your knees bent and feet placed flat on the ground. Hold a dumbbell in each hand, and extend your arms upward, palms facing toward each other. Keeping the weights together, bend your elbows and bring your hands to your chest. Slowly reverse the movement and return to start. That’s one rep. Complete as many reps as possible in 50 seconds.
4. Bridge With Chest Press
How to: Lie on your back, with your knees bent and feet placed flat on the ground. Lift your hips so your body forms a straight line from your knees to shoulders. Hold a dumbbell in each hand, and extend your arms upward, with palms facing toward your feet. Slowly bend your arms and lower them to the side, parallel with your shoulders, until your elbows nearly touch the ground. Slowly reverse the movement and return to start. That’s one rep. Complete as many reps as possible in 50 seconds.
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How to: Lie on your back, with your knees bent and feet placed flat on the ground. Hold a dumbbell in each hand, and extend your arms upward, palms facing toward your feet. Slowly bend your arms and lower them to the side, parallel with your shoulders, until your elbows nearly touch the ground. Slowly reverse the movement and return to start. That’s one rep. Complete as many reps as possible in 50 seconds.
2. Chest Fly
How to: Lie on your back, with your knees bent and feet placed flat on the ground. Hold a dumbbell in each hand, and extend your arms upward, palms facing toward each other. Keeping a slight bend in your elbows, lower your arms to the side of your body, parallel with your shoulders, until your hands are about six inches off the ground. Slowly reverse the movement and return to start. That’s one rep. Complete as many reps as possible in 50 seconds.
3. Inner Chest Press
How to: Lie on your back, with your knees bent and feet placed flat on the ground. Hold a dumbbell in each hand, and extend your arms upward, palms facing toward each other. Keeping the weights together, bend your elbows and bring your hands to your chest. Slowly reverse the movement and return to start. That’s one rep. Complete as many reps as possible in 50 seconds.
4. Bridge With Chest Press
How to: Lie on your back, with your knees bent and feet placed flat on the ground. Lift your hips so your body forms a straight line from your knees to shoulders. Hold a dumbbell in each hand, and extend your arms upward, with palms facing toward your feet. Slowly bend your arms and lower them to the side, parallel with your shoulders, until your elbows nearly touch the ground. Slowly reverse the movement and return to start. That’s one rep. Complete as many reps as possible in 50 seconds.
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