- 1). Position your hand weights in front of your chest with your elbows down. Extend your right arm in a slow-motion punch toward the left and return to starting position. Extend your left arm in a slow-motion punch toward the right. Alternating hands, do 10 repetitions and rest. Increase the weight slightly if the movement is easy. After resting for a few seconds, do 10 more repetitions. Quit when your arms feel tired.
- 2). Stand, sit or lie down on an incline bench to perform flies with hand weights. Start with your arms stretched out to the sides shoulder height with the elbows slightly bent. Bring your hands around to the center front in an arc, controlling the entire movement smoothly. Move your hands back to the original position, squeezing your shoulder blades at the same time. Do a total of 10 repetitions and rest for a few seconds before doing it again. Increase the weight slightly and do more repetitions if the first 10 repetitions are too easy.
- 3). Wrap your exercise band chest high around something stationary like a column or pole. Stand with your back to the pole, one foot forward, one foot back, holding the ends of the band in your hands. Bring your hands out to your sides and then move them around in an arc to the front of your body in a chest fly.
- 4). Finish your pectoralis major workout with a stretch. Holding your arms behind you with your elbows slightly bent, squeeze your elbows together, feeling the stretch in your pectoralis major.
- 5). Allow your muscles to fully recover from an intense workout before doing it again, waiting at least three days. Exercise makes muscles grow but growth takes place during rest, according to Mark Jenkins, M.D. of Rice University. Work other muscle groups on those days. Over-training won't develop your muscles as well as alternating an intense workout with adequate recovery time.
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