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One-Off Workout: Push and Stretch Your Chest

Super-size your chest with these three supersets.

MOVE FIVE - Dumbbell Decline Chest Press

3 sets x 8 reps

> Lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.

> Once you are laying down, move the dumbbells in front of you at shoulder width.

> Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.

> Bring down the weights slowly to your side as you breathe out. Keep full control of the dumbbells at all times.

> As you breathe out, push the dumbbells up using your pectoral muscles. Lock your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly.

> Repeat for desired reps.

SUPERSET with:

MOVE SIX - Decline Push Up

3 sets x 10 reps

> Lie on the floor face down and place your hands just inside shoulders-width while holding your torso up at arms length. Move your feet up to a box or bench. This will be your starting position.

> Next, lower yourself downward until your chest almost touches the floor as you inhale.

> Now breathe out and press your upper body back up to the starting position while squeezing your chest.

> After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed. Rest for 45 seconds then complete the remaining 2 supersets.

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