Inclined Dumbell Press
As in the inclined bench press, the same apparatus minus the uprights is required. Raise two dumbells to your chest. Once there, raise your arms vertically, with your palms facing each other. This should be done so that both dumbells reach the apex of the movement at the same time. When beginning the downward movement along the original path, twist the dumbells slightly so that the palms are facing away from your face. Repeat for the suggested amount of repetitions.
Decline Dumbell Press
As in the declined bench press, the same apparatus minus the uprights is required. Raise two dumbells from your chest. This angle works the lower portion of the chest. Your grip should mirror that of the bench press in this exercise. Repeat for the suggested amount of repetitions.
Flies
This exercise also requires a flat bench, as it is working the same muscle group as the bench press. Two dumbells of the same weight are used. To start, lay flat on the bench, keeping the dumbells on your stomach or chest. Raise these dumbells at the same time, directly above your chest. Slowly lower the dumbells laterally. It is sometimes preferable to keep the elbows slightly bent during this exercise to relieve some of the stress placed upon the elbow. When a slight stretch is felt in the chest, begin to raise the dumbells on the same path that they descended upon. Flies should be used with less weight because it is a stretching exercise.
Inclined Flies
Using the same incline slope as the incline bench press, take up two dumbells . Raise the dumbells so that your palms are facing each other, but then lower them laterally, keeping a slight bend in the elbow. The exercise should stop when a slight stretch is felt. If the wrists are taken lower, injury can result. Repeat this exercise for the desired amount of reps. Remember use less weight than would with pressing exercises.
Dips
You will need two bars of equal diameter for this particular exercise, at a width apart that would just outstretch the shoulders. It is suggested that you do not attach any weight to yourself when first attempting this exercise. Start by mounting the two bars. Keeping the elbows locked and away from your body to begin with, slowly lower yourself with head bent forward until you are unable to lower any farther. Once down, you can begin the upward movement along the same path for the correct number of repetitions.
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