● Complete 2 to 3 sets of 15 to 20 reps with a medium to heavy weight.


3-Decline Dumbbell Bench Press with Rotation

● Lay back on a decline bench with dumbbells raised over your chest, hands rotated out and positioned to make a “V.”● Lower the weights down towards your armpits slowly. As you lower, rotate the elbows inward towards each other to create an “A,” bringing each dumbbell just above the space between your pec and shoulder.● Slowly press both arms back up towards the starting position and carefully rotate both arms outwardly until you return to the starting position.

● Complete 4 to 5 sets of 8 to 12 reps with medium to heavy weight.
4-Cable Chest Fly Pulser 100s

● Stand with one foot forward and one foot back while holding both cables in each hand.With a soft bend in both elbows, bring your arms together in front of the body, lightly touching your fingertips.● When your fingers touch, squeeze your pecs together as hard as you can, then alternate opening and closing your arms in a pulsing motion, quickly focusing just on the chest.● Squeeze for 20 reps.● Slowly release the arms out wide, back to their starting position and rest.

● Complete 5 sets of 20 reps at medium weight.