1) Bench Press (Not shown)
Sets: 4 Reps: [email protected]%-70% of max Hold the bar with an overhand, outside-shoulder-width grip. Squeeze your shoulder blades together and arch your back. Take the bar off of the rack, lower it to just below your sternum, and then push your feet hard into the floor to help you press the weight back-up.
2) Incline Dumbbell Press (Not shown)
Sets: 3-4 Reps: 8-12 Set an adjustable bench to a 30- to 45-degree incline, grab a dumbbell in each hand, and sit on the bench, holding the weights at the sides of your chest. Press the dumbbells straight overhead.
Grab a dumbbell in one hand and rest the opposite hand and knee on a bench. Keeping your lower back in its natural arch, row the weight until it touches your side. Do all your reps with one arm first, then switch sides.