Chest Fly Grab a dumbbell in each hand and lie on your back on a mat. Raise your legs so that your calves and thighs form a 90-degree angle. Extend your arms at chest height so that they form a T with your torso. Then, raise your arms and bring them together over the center of your chest. Slowly lower them back to the ground. Perform 3 sets of 10 to 12 reps. Dumbbell Pullover Grab a dumbbell in each hand and lie on your back on a mat with your feet firmly planted on the floor, shoulder-width apart. Holding the dumbbells, extend your arms fully behind you on either side of your head. Slowly raise your arms until they are perpendicular to your chest. Then slowly lower back to the floor. Perform 3 sets of 10 to 12 reps. Around the World Grab a pair of dumbbells and lie on a mat on your back with your knees bent, feet flat on the floor. Fully extend your arms on either side of your head so that the discs of the dumbbells are nearly touching. Hover the weights a few inches above the floor. Then, slowly pull your arms down to your sides. Return to starting position. Perform 3 sets of 10 to 12 reps. Elbow Squeeze Shoulder Press Grab a pair of dumbbells in each hand and stand tall with your feet shoulder-width apart. Create a 90-degree angle with your forearms and upper arms and hold your arms parallel in front of your chest. Push your arms back until they form a straight line from elbow to elbow. Then, press your arms overhead until they are fully extended. Return to starting position and repeat. Perform 3 sets of 10 to 12 reps. Stability Ball Chest Press Grab a dumbbell in each hand and lie on your back on a stability ball. Your back and shoulders should be resting on the ball, but not your glutes. Place your feet firmly on the floor, shoulder-width apart. Bring the dumbbells to either side of your chest, then slowly press them overhead, extending your arms fully. Perform 3 sets of 10 to 12 reps. Medicine Ball Push-Up Begin on all fours with your legs extended behind you, shoulder-width apart, hands directly under your shoulders with your arms fully extended. Place a medicine ball beneath one of your hands. Then, bending your elbows lower your chest towards the floor until it is a few inches away. Push yourself back to the starting position.