Bench Pull-Over

• Lie on a flat bench with your head near one end and your feet flat on floor.
• Hold a barbell above your chest with your hands 24 inches apart.
• Keep your arms straight and your elbows locked and inhale as you lower the barbell in a semicircle behind your head as far as possible without causing pain.
• Exhale as you return to the starting position.
• Remember to breathe very deeply to expand your chest as much as possible and to keep your head and hips on the bench.
  
  

Pec Deck

• Take a comfortable position on the pec deck.
• With your forearms straight up and pressing firmly against the pads, bringing the pads together by contracting your pectorals.
• Return to the starting position using a slow, controlled motion.
  
  

Incline BB Bench Press

• Use a grip that's about six inches wider than shoulder width.
• Lower the bar under complete control until it almost touches your chest, pause momentarily, then press it back up to full arm's length.
• Do not arch your back too sharply and don't raise your hips off the bench.
  
  

Incline DB Lateral

• Lie on an include bench and hold a dumbbell in each hand with your palms forward at arm's length above your shoulders.
• Slowly lower the dumbbells in a slight semicircle to the sides of your chest.
• At the bottom of the movement your elbows should be bent and pointing downward and your forearms should be almost vertical.
• Retrace the movement and return to the starting position.