Bench Press — Inclined
Incline a weight bench to an angle of 30 degrees. Pick up one weight in each hand, lifting it to your clavicle — collar bone — level. Squeeze your pectoral muscles, straightening your arms above your head. Bend your arms and slowly lower the weights back down to your chest. Straighten your arms above your head again. Complete three sets of 15 repetitions.
Half Push Up
Kneel down on an exercise mat and place both hands palms down on the mat. Position your hands so they are a little more than shoulder-width apart. Your knees should be stretched behind your hips. Bend your elbows until they are at a right angle, then return to your starting position. When you first start this exercise, complete four to 10 repetitions. During weeks two and three, complete 11 to 14 repetitions and from week four on, repeat 15 to 20 repetitions, according to the article “The Complete Breast Workout,” published by Daily Mail Online.
Stand in the center of the arm block machine and position your forearms on the blocks with your hands on the grips. Draw your arms in and down toward your thighs, then slowly return to your starting position, according to Gen XXL. This exercise works on the inner chest area, in between the breasts. As you draw the blocks in, complete the move in a slow, controlled motion.
Lie flat on your back on an exercise bench. Your knees should be bent with your feet spread apart and flat on the floor. Pick up a weight in each hand and with both arms bent slightly at the elbow, hold the weights in the air above your head. From this position, move your arms outward toward the floor. You should feel a stretch in your pectoral muscles. As you feel this stretch, bring your arms back together to the starting position. In the first week, complete 10 to 15 repetitions. In weeks two and three, complete 16 to 20 repetitions and from week four on, complete 21 to 25 repetitions.