Mix it up by performing the pushup off a medicine ball or elevate your legs by placing feet on steps to hit different portions of the chest. Start with your arms just slightly wider than shoulder width and go downwards until your triceps are parallel to the ground.
Bench Dips. 4 sets, 6 reps. Decline Dumbbell Bench Press. 4 sets, 12 reps. Incline Dumbbell Flyes. 2-3 sets, 12 reps. Dumbbell Flyes. 1-2 sets, 12 reps. Straight-Arm Dumbbell Pullover. 1-2 sets, 12-15 reps.
Two High-Tension Suspension Exercises for Pecs. by Eric Weinbrenner 01/28/
If you're ready to graduate to the two-arm version, use a moderate weight for high reps: lower it until your triceps touch the floor, then press up. To really engage your chest, squeeze the dumbbells together as you press, then switch to normal floor presses when you hit failure.
All the benches at the gym taken? Don't abandon chest dayâ€”hammer your pecs with these moves instead.