Hi!
Today, we're going to work your pecs with dumbbells, while remaining lying on the floor.

Lie down on your gym mat, with your back straight, your legs straight and comfortably placed on the floor. Hold a dumbbell in each hand (I personally use two 2 kg dumbbells each), your arms stretched towards the ceiling. Make sure the dumbbells are aligned above your chest, not your face.

Take a deep breath and slowly lower the dumbbells by spreading your arms out to the sides. The movement should be fluid and controlled, with a slight stretch in your chest. Keep your elbows slightly bent so as not to put unnecessary strain on your joints. Once your arms reach a low and stable position, quickly push the dumbbells upwards while exhaling, bringing your arms back to the starting position. Contract your pecs well when the dumbbells meet at the top.

Repeat 10 to 15 times, for 3 to 4 sets with 30 second breaks.

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This exercise will allow you to strengthen your chest while also working on shoulders and triceps.

Download this sheet in PDF format