The handles should be near the bottom of the pectorals at the beginning of the motion. Your chest and head should be up and your shoulder blades retracted. This will be your starting position. Press the handles forward by extending through the elbow. After a brief pause at the top, return the weight just above the start position, keeping tension on the muscles by not returning the weight to the stops until the set is complete.

Keeping elbow pointed down while you push up on the handles. Inhale while you lower back to the starting position. Repeat.

Take hold of the handles. Push the handles together slowly as you squeeze your chest in the middle. Breath out and hold the contraction for a second. Return to the starting position slowly as you inhale until your chest muscles are fully stretched.

Lie on the floor face down and place your hands shoulder width apart while holding your torso up at arms length. Inhale, lower yourself downward until your chest almost touches the floor. Breathe out and press your upper body back up to the starting position while squeezing your chest. Pause. Repeat