*Set an adjustable bench to a 30- to 45-degree angle and lie back against it with a dumbbell in each hand. Press the dumbbells from chest level to straight overhead.
*Lie back on a bench. Grasp the bar at shoulder width. Arch your back and tighten your glutes and abs. Plant your feet firmly. Pull the bar out of the rack and lower it to your sternum. Push your feet into the floor as you press the bar back up.
*Grasp a handle in each hand and step forward to put tension on the cables and stretch your pecs slightly. Bring your hands in front of your chest, flexing your pecs, and then extend them out to your sides again.
*Hold a dumbbell in each hand and bend your hips back until your torso is parallel to the floor. Raise your arms out 90 degrees to your sides, drawing your shoulder blades together.
