First exercise your larger muscles like your chest and back, before training the smaller ones like the biceps and triceps
Alternate speed for each rep
Change the speed of every rep. One slower, one faster, and so on. Explosive lifting can put you more at risk of injury, especially when you are not used to high-intensity workout.
Why bench press
The bench press is really good for the chest. Lower the bar your lower peck line, which will lessen the shoulder-joint stress. The opposite will occur if the bar ends up on.
:: Flat dumbbell fly ::
Upper chest
To exercise your upper chest a little harder, do the dumbbell fly on an incline bench. Remember to keep wrists straight and aligned with your arms.
Lower chest
To exercise your lower chest a little harder, do the dumbbell fly on a decline bench. Make sure to keep wrists straight and aligned with your arms.
