MUSCLES TARGETED: pectoralis major

STARTING POSITION

Grasp two dumbbells using a closed, pronated grip. Assume a supine position on a bench. Press dumbbells to an extended elbow, parallel arm position above face. This is starting point for all repetitions.

DOWNWARD MOVEMENT

Lower dumbbells together towards chest and aligned with nipples. Keep wrists rigid directly above elbows.

UPWARD MOVEMENT

Push dumbbells upward until elbows are fully extended. Keep wrists rigid directly above elbows. Do not arch back or raise chest to meet bar. Repeat or finish set.

Start off training four days per week and work body parts on following basis not forgetting to incorporate rest days:

Day 1 - Biceps, Back, Abs

Day 2- Hamstrings, Shoulders, Abs

Day 3 - Quads, Forearms, Calves

Day 4 - Triceps, Chest, Abs

The exercises recommended for beginners are as follows:

CHEST: Chest press

UPPER BACK: Lat pulldown, cable row

SHOULDERS: Shoulder press, upright row, cable shrug, lateral raise, front raise

TRICEPS: Kickback, pushdown

BICEPS: Standing curl

LOWER BODY: Leg press, leg extension, calf raise, lying leg curl