Flat openings
Execution of the exercise:
• Lying on a flat bench, hold a dumbbell with each hand and extend the arms as shown in the picture.
• Separate the arms without bending them until they are in a straight line.
• By means of the contraction of both pectorals, approach both dumbbells without bending the arms.
Routine: 3 sets of 10 repetitions.

Military Backgrounds or Lizards
Execution of the exercise:
• Lying "face down" with the palms of the hands resting on the floor and separated at the same distance from the shoulders.
• Start the movement upwards until the full extension of both arms.
• Then start the descent until your face is close to the ground. Throughout the exercise keep your legs extended.
Routine: 3 sets of 10 repetitions.

Pectoral Contractor
Execution of the exercise:
• Sitting on the machine for the contractor with the right back, hold the handles of the equipment.
• Move both arms to the middle line against the resistance.
• Return to the initial position with controlled displacement.
Routine: 3 sets of 10 repetitions.

Press in Declined Banking
Execution of the exercise:
• Lying on an incline bench, hold a barbell with arms extended.
• Start the descent of the bar by flexing both arms.
• When the bar has touched the top of your chest, immediately start the ascent of the load to its original position
Routine: 3 sets of 10 repetitions.

Press in Inclined Bench
Execution of the exercise:
• Lying on an incline bench, hold a barbell with arms extended.
• Start the descent of the bar by flexing both arms.
• When the bar has touched the top of your chest, immediately start the ascent of the load to its original position
Routine: 3 sets of 10 repetitions.

Banking Press
Execution of the exercise:
• Lying on a flat bench, hold a barbell with arms outstretched.
• Begin the descent of the load by flexing both upper limbs.
• When the bar has touched your chest, but without resting it on it, start the ascent of the bar to its initial position.
Routine: 3 sets of 10 repetitions.

Pullover
Execution of the exercise:
• Lying perpendicular on a flat bench and supporting only the upper half of the trunk.
• Hold one end of a dumbbell with both hands
• Move the dumbbell backwards until it is above your head and then return to the starting position.
Routine: 3 sets of 10 repetitions.