## The incline press

2 or 3 times a week
7 mins.
12 repetitions
+
1.5 mins rest
x 4

In order to work specifically on the lower part of your pectoral muscles and your triceps, use an object to lean on, for example a table, the arm of a chair, a stool or even a footstool.
The degree of inclination will allow you to adjust the intensity to what you can currently manage.

- Get into a push-up position, with your arms straight and your hands on a high and stable support. Your body is tensed, your stomach and buttock muscles are contracted. Bend your arms, inhale and lower your chest towards the support.
- When your chest is almost touching the support, exhale and lift yourself upwards pressing down firmly with your arms. Be sure to not hollow or round your back.
- While you are resting, do not remain immobile and walk around a little.

## The floor
press

2 or 3 times a week
6 mins.
12 repetitions
+
1.5 mins rest
x 4

Find some objects that are easy to hold and that are the same weight in each hand (two bottles of water, two cartons of milk, etc.), then lie down on the floor.

- With your legs bent and your feet on the floor, hold the objects above you with your arms straight. au-dessus de vous.
- Bend your arms as you inhale, taking care not to contract your elbows against your body. Your forearms should always be perfectly straight.
- When your elbows touch the floor, lift your arms up again to the initial position as you exhale.

## The floor fly

2 or 3 times a week
7 mins.
12 repetitions
+
1.5 mins rest
x 4

Find some objects that are easy to hold and that are the same weight in each hand (two small bottles of water, two cans, two jars of jam, etc.), then lie down on the floor..

- With your legs bent and your feet on the floor, hold the objects above you with your arms straight. The palms of your hands should be facing each other.
- Slowly inhale and open your arms bending them slightly.
- When your elbows touch the floor, exhale and close your arms ensuring that they are straight at the end of the movement.