Decline Bench Press
Targets: Chest, shoulders, butt, and hamstrings
6 percent more chest toning than the flat-on-your-back version.
- Holding a dumbbell in each hand, lie faceup on floor with knees bent and feet flat; bring arms out to sides at shoulder level, then bend elbows 90 degrees so that forearms are perpendicular to floor (like a goalpost), palms facing forward.
- Lift hips off floor so that body forms a straight line from knees to shoulders.
- Maintaining bridge position, extend arms to press dumbbells toward ceiling. Lower upper arms to floor.
- Do 10 to 12 reps, then return to the Bent-Over Row. Continue alternating sets until you've done 3 sets of each exercise.