Many everyday movements—maintaining posture, pushing, and embracing—involve the pectoral muscles. Plus, they’re critical for different actions in fitness and sports. This chest press is great for building strength in your upper body.


1 Lie on your back on the floor and bend your knees to form a 45-degree angle with your legs. Hold a weight in each hand and relax your arms at your sides. (You can also place a bolster under your calves for more support.)


2 Extend your arms to your sides and bend your elbows to form 90-degree angles with your arms.


3 Extend your arms toward the ceiling. Pause, then lower your arms to again form 90-degree angles with your arms. Repeat this step 8 to 10 times.

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