Getting Started

• You should start by stretching out your back and arms. Clasp your hands behind your back and pull as you bend forward. This will stretch the muscles in your arms. To warm up your shoulders and chest, reach each arm, separately, towards the ceiling as far as you can and hold it there for two seconds. It's important to take time and stretch. This warms up your muscles and increases the blood flow.
  
  All of the exercises described here use a weight bench and dumbbells. The weight of dumbbells is up to you. Start light if you are not used to exercising. Try two-pound weights in each hand. You can increase the weight as you become stronger. All movements should be slow and deliberate.
  
  If you become short of breath, rest. Do all exercises for one set of eight times. As you progress, you can increase the number of sets that you do. For instances, after three weeks, you might be doing two or three sets of each exercise.
  
  

Pectoral Press

• Sit on a bench with your arms extended and to the side. Your elbows bent, hold your dumbbells, one in each hand, about level with the top of your head. Your palms are facing forward. Pull your arm in towards your chest. You should feel as though you are pressing your chest muscles together. As you reach the front, stop and hold for one to two seconds then return to start. Make sure you are sitting with a straight back and feet planted on the floor.
  
  

Dumbbell Flies

• Dumbbell flies are similar to pectoral presses except you are lying on your back. Lie on the bench with you knees bent and feet on the floor. Arms go out to the side; your body is in the shape of a cross. With your elbows slightly bent, pull the weights to your chest and hold then return to start.
  
  

Lateral Raise

• Sit comfortably with your feet flat on the floor and your elbows bent slightly by your sides. The dumbbells are in your hands and should be parallel to your body. Raise your arms up to the side, open like you're trying to fly, then hold two seconds and return to start.
  
  

Warnings

• Any exercise routine works better with a trainer. You might want to consider joining a gym. You should not exercise alone at first. If you become short of breath, you might need help.
  
  If you have a respiratory condition, it's important to consult your doctor before you start exercising.
  
  Listen to your body and be able to tell the difference between pain and mild discomfort. Exercises that focus on particular muscles should not be performed every day. You need to give your muscles a day of rest and healing, so alternate days.