You will need
  • A large inflatable ball, dumbbells
So, take the ball, secure it firmly, holding to the couch or another piece of furniture. Take a horizontal position on the ball, relying on his upper back, greatly spread your legs, placing feet flat on the floor the entire surface. Raise the dumbbells above the chest. Hold on straight arms. Dilute with dumbbells in hand. By making the groove at the bottom, return them to their original position. Thus, do 2 sets of 20 reps.
Following exercise of the complex - dumbbell bench press on the ball at an angle. Take same position as in the first case, but now hold the dumbbells by keeping your elbows bent at shoulder height. Push the dumbbells upwards, fix them on straight arms, then slowly and controlled return to the original position. Do 2 sets of 20 reps.
The best result can be achieved if you engage in the mode of the superset, i.e. to fulfill one approach the first and second exercises without a break. Then, after resting one minute, do the second superset.
Complete complex and make the last exercise, i.e. bench press dumbbells lying on the ball. Again take a horizontal position on the ball, hold the dumbbells on bent hands. Squeeze the dumbbells straight up, not through the sides. Return arms to original position. Do 2 sets of 20 reps.
These exercises you can easily do at home. The necessary equipment will not take up much space, and you will easily cope with this program. Complete the complex at least twice a week and after a month your chest muscles will begin to change for the better.