Exercise I: Lying Butterfly
Sets: 2 Reps: 15 Rest: 30 Seconds
Elevate a flat bench or place a board on an incline bench as shown so that when you lie facedown on it, your arms won't touch the floor. Raise both arms behind you so that they are close to your sides, palms facing you . Now rotate your palms so that they face the floor , and then raise your arms out to your sides and then overhead until your thumbs touch . Rotate your palms so that they face each other again, and then bring them back to your sides. That's one rep.