MUSCLES TARGETED: trapezius (upper), rhomboids

STARTING POSITION

Adopt a shoulder width stance with back erect and knees slightly bent throughout. Grasp bar with an overhand grip and hands slightly wider than shoulder width. Hold bar at arm's length with a slight bend at elbows. The bar should now be resting across upper thighs.

EXERCISE TECHNIQUE

Lift your shoulders towards your ears and briefly hold contraction. Slowly lower bar towards starting position ensuring a comfortable stretch is achieved. Repeat this movement until intended number of repetitions are completed.

EXERCISE TECHNIQUE

Slowly bend arms to lower dumbbells to a postion on either side of chest. You should achieve a maximum stretch at this point. Raise dumbbells slowly to starting position. Repeat this movement until you complete intended number of reps.

OTHER EXERCISES WORTH CONSIDERING The Decline Barbell Bench Press places a similar emphasis on lower part of pectoralis major and anterior deltoids. Other useful chest exercises have a slightly different emphasis and these include Push-Ups (mid chest), Flat Dumbbell Bench Press (mid chest), Flat Barbell Bench Press (mid chest),Flat Dumbbell Flys (mid chest), Incline Dumbbell Bench Press (upper chest), Incline Barbell Bench Press (upper chest), Incline Dumbbell Flys (upper chest) and Cable Crossovers (lower and mid chest).