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Superset 1: Back & Chest: Decline Bench Press: Holding a dumbbell in each hand, lie faceup on floor with knees bent and feet flat; bring arms out to sides at shoulder level, then bend elbows 90 degrees so that forearms are perpendicular to floor (like a goalpost), palms facing forward. Lift hips off floor so that body forms a straight line from knees to shoulders. Maintaining bridge position, extend arms to press dumbbells toward ceiling. Lower upper arms to floor. Do 10 to 12 reps, then return to the Bent-Over Row. Continue alternating sets until you've done 3 sets of each exercise.