Chest Building Exercise

1. Lie on a flat bench as if you were doing a bench-press. With a smaller bar, usually the ones with curved hand areas, place your hands toward the center for better results, with your index fingers about 5 inches apart.

2. Place the bar between the nipple region, and move it only about one inch above your face, and then behind your head, and as close to the ground as possible. Then pull it back to it's starting position, keeping it about an inch above your face/chest at all times.

3. For beginners bodybuilders it is better to start at 10 kg (5 kg each side), Then gradually work your way up to 20 kg.

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