For building the chest, incline the adjustable bench only to about 30 degrees. That's normally the lowest setting possible on commercial gyms.
A lower incline is even better. If your bench doesn't get much lower, simply place a weight plate under one end of a flat bench. This is much better for the shoulders and allows the "upper" pecs to do most of the work.
Bring the dumbbells close together at the top without touching them. Never clang them together like a dork.
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Now that the New Year is upon us, many people are looking for effective ways to regain the size and strength they might have inadvertently lost. After all, it's damn tough to stay on track with your training during the months when that jolly, red-suited fella who looks suspiciously like a wino shows up in the middle of the night. (No, I'm not talking about your Uncle Steve.)
Blast your abs, shoulders, arms, chest, and back – even if the gym is packed and you're short on time. Here's how.
One row to build your back and biceps, boost your deadlift, and even improve your posture. Check it out.
Fight perma-slouch by moving your thoracic spine into extension. Hang out in one spot for as long as you feel a stretch. As you feel it fade, shift the roller down your spine.