Chest Press Floor
a) Lie on your back and hold a pair of dumbbells above your shoulders with straight arms.
b) Lower your arms down until your upper arms touch the floor, and then press upwards to the starting position. Do 8 reps.
Start in a regular push-up position, but stagger your hands, so one is forward in front of your shoulder and the other is in the usual position.
Do 10 reps this way, and then switch your hand positions for an additional 10 reps.
Dumbbell Fly Floor
Lay on the floor, grab two dumbbells, then bring the dumbbells down until your elbows hit the floor and then press the dumbbells to lockout.
Do 3 sets. 15 reps
If you’re being honest with yourself, you might need to admit that this move isn’t in your typical workout. We get it. Aside from making you look like you’re training for some kind of manual lawnmower-starting competition, there actually are a lot of reasons you should do this exercise. When it comes to compound moves, there’s arguably no greater pick than the row because you’re going to target your middle back, biceps, lats and shoulders while also improving core stability.
Face away from the chair. Place your hands behind you on the edge of the seat, shoulder-width apart.
With your hands securely in place, step a foot or two away, straighten your legs and keep heels in contact with the floor. Straighten your arms so that your body is lifted. This is your starting position.
Bend your elbows and lower yourself until your elbows are at 90 degrees, hold, and re-straighten back to the starting position. Repeat.