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.
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.