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How To Get Inner Chest Muscle

Falls und wenn Sie denken, dass der Bau Ihres Körpers, denken Sie daran, dass Sie sich auf jeden Bereich, right chest and arms and legs to the waist. Even a particular territory, for example, the breast can be further divided into different parts, ie upper and lower chest, or inner and outer chest, and you must ensure that each of them is exercised appropriately. In other words, you need to log in a variety of exercises and workouts. In this article we will talk specifically about the inner chest muscles that is just it. Read on and get more information about inner chest muscle training.

exercises for building chest muscle inside

Dumbbell Flys
flat on a bench, with feet planted firmly on the ground.
Hold the dumbbells about you at arms length, in such a way that the palms are today.
Lower the dumbbells by your sides, while thrusting your chest out. Bend the arms slightly at the elbows.
Return your arms to the starting position to repeat in this case, pressing the chest in.
2-3 times to a complete set, and it is 8-10. Parallel Bar Dips

Move between two parallel bars.
Hold onto the bars and try to be to arms length.
Try to reduce as far as possible, with the poor, while a good feeling in your chest muscles.
Now press again and the feeling a contraction in the chest and your triceps.
Repeat 2-3 times to a complete set, and it is 8-10.
more pressure on the chest, you try, your body tends a little forward.
cable crossover exercise
Stand upright and grasp the handles of an overhead roles on both sides.
Bend forward slightly and extend your arms while in a stretch muscles in the chest.
easily with the elbows bent, your arms to flex you feel a drop in the chest.
Repeat 2-3 times to a complete set, and it is 8-10.
For a complete pectoral fin contraction, you can also center crossover.

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benefits of pineapple

Einer der juiciest Früchte, ist absolut ein Genuss zu essen ist die Ananas. Es kann mit Schlagsahne, Vanillesoße oder einfach so. Ananas-Saft ist auch lecker und erfrischend und ist eines der beliebtesten Getränke der viele Menschen in heißem Wetter. Der beste Teil über Ananas ist, dass es geladen wird mit Nährstoffen und wirtschaftlichen Enzyme, die dafür sorgt, dass Sie nicht nur einen gesunden Körper, sondern auch einen leuchtenden Teint. Zu wissen, den Nährwert und die gesundheitlichen Vorteile des Verzehrs von Ananas, lesen Sie unten.

Nährwert von Ananas
Da hier ist der Wert der verschiedenen Nährstoffe in 100 g Ananas.
Calcium - 16 mg
Kalorien - 52
Kohlenhydrate - 13.7 gm
fiber - 1.4 gm
Iron - 0.28 mg
Magnesium - 12 mg
Protein - 0.54 g
phosphorus - 11 mg
potassium - 150 mg
Vitamin A - 130 IU Vitamin B1
- 0.079
mg Vitamin B2 - Vitamin B3
0.031 mg - 0.489 mg Vitamin B6
- 0.110 mg
Vitamin C - 24 mg
Zinc - 0.10 mg
Health & Nutrition Benefits of Eating pineapple Pineapple is known
very effective in healing constipation and irregular bowel movements. This is because it is rich in fiber, regular bowel movements and simple.
drink for each type of morning sickness, motion sickness or nausea, pineapple juice. It is effective for the Elimination of nausea and vomiting sensation.
It has virtually no fat and cholesterol and with essential nutrients and vitamins that are needed by the body for growth and development.
juice of fresh pineapple can be used to bronchitis, diphtheria, and chest congestion. Not only is there sufficient amounts of vitamin C, but it also contains an enzyme called bromelain, which is known to dissolve and loosen mucus.
pineapple is in getting rid of intestinal worms, and has also clean the intestines and kidneys. It is effective in flushing the toxins from the body, causing the metabolism healthy.
pineapples are rich in manganese and only a single cup of pineapple is believed to be a good amount of it. This mineral is for the growth of healthy bone and tissue.
High levels of vitamin C ensures that oral health is always in top condition. It helps prevent gum disease and prevents the formation of plaque, making the teeth healthy.

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How To Get Rid Of Styes

Stye is basically a bacterial infection caused by the sebaceous glands. It usually takes on the basis of the eyelashes. Although they do not make any kind of serious problem, they are very painful. Styes can occur in people of all age groups, but are common in infants. It can occur due to a number of reasons such as stress, poor diet, etc. While styes, usually heal on their own, caution is advised when there is still a considerable amount of time or is too painful. One should not hesitate to medical care can be claimed, because, due to other serious diseases such as severe infection.

Getting Rid of Stye
Make your eyes by using a soft, hot, moist compress several times a day. This should work for about 10 minutes at a time.
tea is also helpful for treating stye as it contains tannic acid. For the treatment of a stye, a warm tea bag on the eyes, the warm and as a compress.
One of the old home remedies to treat a stye is by flushing the eye with milk. Dip a cotton swab in some milk and rub it gently over the stye.
you can use antibiotic creams or ointments, which caused the killing Staph bacteria that actually the infection, the formation of the stye.
If your eyes remain stye for a period of more than 7 days, visit your doctor who is going against some antibiotic eye drops.
If your eye stye is very painful, then you should seek medical assistance in any case. The usual treatment involves an incision in the barn, using a needle. This allows the pus to flow, leading to a Relief of the pain and speed the healing process.

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abortion procedure

, pregnancy has become one of the greatest joys a woman. The ability to be a child and the birth of it incomparable to anything in the world. Some women may not become mothers by a variety of reasons. It could be lack of financial resources to support the children, poor health, hereditary disease of the fetus or pregnancy of a Mi-lock. The obvious choice is to have an abortion. Medical abortion is a procedure to remove the fetus from the uterus. Abortion is done by natural causes such as an accident or trauma is known as miscarriage. Abortion is removal of the fetus by various types of medical procedures. A specific form of abortion is recommended by the doctor, after examining the question of how far a woman is in pregnancy. Abortion, with drugs and surgery.

abortion in the first trimester
In the case of abortion in the first trimester of pregnancy, when choosing between medical and surgical abortion. If your pregnancy to 9 weeks, you could for a medical abortion. The different types of procedures, abortion in the first trimester are as follows:

Suction Aspiration: This type of procedure to remove the pregnancy, between 6-12 weeks. It is a surgical procedure, also known as suction curettage or vacuum aspiration.
methotrexate and misoprostol (MTX): This is the medical procedure of abortion in the first seven weeks of pregnancy.
Mifepristone and misoprostol: This is a medical procedure that is used to fetuses at 7-9 weeks of pregnancy. It is also known as RU-486 abortion pill and Mifeprex.

abortion in the second trimester
In the second trimester, medical procedure of abortion is usually not an option, and the doctor places on surgical procedures. The abortion procedure during the second trimester sind wie folgt:

Dilatation und Kürettage (D & C): Ein populärer chirurgische Abtreibung Verfahren, Dilatation und Kürettage wird verwendet, um eine Schwangerschaft zu beenden zwischen 13 - 15 Wochen. Dieses Verfahren ist auch bekannt als Saug-Kürettage oder Vakuum Aspiration.
Dilatation und Evakuierung (D & E): Dies ist ein weiterer OP-Verfahren, das verwendet wird, zur Beseitigung der Schwangerschaft, die zwischen 15 - 21 Wochen der Schwangerschaft.
Induction Abtreibung: Diese Art des chirurgischen Eingriffs ist selten für die Abtreibung. In diesem, Salz Wasser, Harnstoff, oder Kaliumchlorid wird in der Fruchtblase, die Prostaglandine sind eingefügt in die Scheide und pitocin is injected intravenously.
abortion in the third trimester
In the third trimester, medical procedures is not an option for doctors and surgical methods of abortion. The procedure for abortion in the third quarter is as follows:
dilation and removal: This surgical procedure for the removal of pregnancy after 21 weeks of pregnancy. It is also known as D & X, Intact D & X, Intrauterine Cranial Decompression and Partial Birth Abortion.

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How to become a stuffy nose

Come fall in winter and most people fell victim to the problem of cough and cold. Of all the symptoms of the disease, which is irritating that a blocked Nose. You are not able to breathe and sleep like a torture. In most cases, a stuffy nose is also accompanied by a sort of heaviness in the head. Although cold to go their own sweet time, you can certainly cure the problem of a blocked nose with some home remedies. To help you, we have some tips to cure a stuffy nose easily, without much effort on your part.

How to Get Rid of nasal congestion (home treatment)
Put ¼ teaspoon salt to boil in 1 cup of water and 10 minutes. Let it cool and 6-10 drops in each nostril.
Put apple cider vinegar 1 tablespoon in 8 oz. Water. Add two pinches of salt. Shake it, and the 2-3 drops in each Nasenloch.
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Roast einige Kardamom Samen auf gesamteuropäischer und atmen Sie den Rauch, der sich aus ihnen.
Versuchen Sie, zur Vermeidung von Lebensmitteln, die reich an Zucker und Kohlenhydrate, da sie verschlimmern das Problem der verstopfte Nase.

Sniffing Zwiebel, mit den äußeren Schichten abzieht, hat sich als wirksam erwiesen für das Clearing eine verstopfte Nase.
Versuchen Sie verbrauchen pikante Lebensmittel, in Maßen. Sie machen Ihre laufende Nase, damit die Heilung Verstopfung.
Consuming heiße Suppen, mit Ingwer und Knoblauch in ihm, hat sich für the abolition of a stuffy nose.
Tulsi mix, lemon juice and ginger juice in equal parts. Add some honey. Eating this mixture twice a day.
Under steam of boiling water, 2-3 times a day, a very good remedy for stuffy nose. You can also ajwain seeds for an added effect.
Stay away from cold foods as well as Fried / fatty foods. They will only aggravate the problem.

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gluten intolerance symptoms

Contrary to popular belief, gluten intolerance is not a food allergy. Rather, it is a kind of genetic disorder that is primarily concerned with sensitivity for the protein called gluten. This protein is generally used in all types of cereals, mainly wheat, barley, oats and rye. The condition occurs when the immune system to recognize the body not the gluten protein and keeps it for the foreign. This leads to inflammation and damage in the lower digestive tract (intestine). So that people can be vulnerable to damage their small intestinal gluten intolerance, also relate to the consumption of a small amount.

signs and symptoms of gluten intolerance
The symptoms of gluten intolerance are many different kinds, such as abdominal pain, diarrhea, joint pain, etc. The situation may also weaken the system, To turn off nutrients from food items. Medical conditions such as malnutrition, anemia, weight loss and osteoporosis may also occur due to this. The special feature of disease is that different people have different symptoms, while some of them might not encounter even a single one. This makes the diagnosis difficult and delayed. The analysis in general, the blood test or biopsy of the small intestine. As a precaution, such people, all kinds of gluten from the diet. Down there are probably some of the symptoms of gluten intolerance.
Sudden weight loss or weight gain
malnutrition due to mal-absorption, to low iron levels
gastrointestinal problems (bloating, pain, gas, constipation, diarrhea)
fat in the stool (due to poor digestion)
Painful joints
depression
eczema
headache
exhaustion
irritability and behavioral changes
infertility, irregular menstrual cycle and miscarriage
cramps, tingling and numbness
Slow infant and child mortality decline in growth of the dental health

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benefits of Lychee

Lychee is a juicy fruit that the soapberry family. It is a tropical fruit tree, widely used in southern China, southern Taiwan, northern Vietnam, Indonesia and the Philippines. India has also lychee as a seasonal summer Fruit. The fruit grows on an evergreen tree with pinnate leaves. It is a stone fruit, textured externally by a pink-red rind rough, easy to remove. Lychee contains layered sweet white flesh, enveloping a brown-colored seeds. The taste is reminiscent of something that the grapes and is very juicy. Apart from its sweet and spicy flavor, lychee has significant health and nutritional benefits. To know about the nutritional value of lychee, read on.

lychee nutritional value of a cup (190 g)
Water - 155.34 g
Energy - 125 kcal
Protein - 1.58 g
Total lipids (fats) - 0.84 g
Ash-0,84 g
Kohlenhydrate - 31,41 g
Insgesamt Ballaststoffe - 2,5 g
Zucker - 28,94 g
Calcium - 10 mg
Eisen - 0,59 mg
Magnesium - 19 mg
Phosphor - 59 mg
Kalium - 325 mg
Natrium - 2 mg
Zink - 0,13 mg
Kupfer - 0,281 mg
Mangan - 0,105 mg
Selen - 1,1 mcg
Vitamin C - 135,9 mg
Thiamin - 0.021 mg
Riboflavin - 0,124 mg
Niacin - 1.146 mg
Vitamin B - 6 0,19 mg
Folsäure - 27 mcg
Cholin - 13,5 mg
Vitamin E - 0,13 mg
Vitamin K - 0,8 mcg
Fettsäuren, total einfach - 0,228 g
Fettsäuren, total polyunsaturated - 0,251 g
Tryptophan - 0,013 g
Lysine - 0.078 g
Methionine - 0.017 g
health and nutritional benefits of eating lychee Lychee
helps in increasing the energy of the body.
It increases the fluids in the body that are necessary for good health.
It increases feelings of well-being.
Lychee is rich in vitamin C and contains about 40 percent more vitamin C than oranges.
It even has a high level of beta-carotene, more than in carrots.
Lychee as a diuretic and digestive.
It contains unsaturated fatty acids in the absorption of beta-carotene, and many other fat-soluble vitamins.
It also helps to prevent blood clots, severe Zellschäden und reduziert die Schläge, bis zu 50%, in der Herzinfarkt-Patienten.
Es ist eine gute Quelle von Kohlenhydraten und Ballaststoffen, die sehr wichtig für den Körper.

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benefits of soy bean

Sojabohne ist eine Art von Leguminosen, die sich als Ost-Asien heimisch. Es ist erhältlich in einer Vielzahl von Größen sowie Samenschale Farben (schwarz, braun, blau, gelb oder gesprenkelt). Die reifen Bohnen ist mit einem Rumpf, der Hard-und wasserdicht. Sojabohnen haben einen sehr hohen Nährwert, vor allem große Mengen von Protein. Damit sind sie der ideale Ersatz für Fleisch, das reich an Kalorien, Fett und Kohlenhydraten. Falls Sie möchten, um die Gesundheit und Ernährung Vorteile the consumption of soybeans, the use of the information in the following lines.

nutritional value of soy bean
Given below is the amount of nutrients in 1 cup (172 gm) of soybeans:

Calories - 297
copper - 0.70 mg
fiber - 10.32 g
Iron - 8.84 mg
Magnesium - 147.92 mg
manganese - 1.42 mg d
molybdenum - 129.00 mcg
Omega-3 Fatty Acids - 1.03 g
phosphorus - 421.40 mg
Potassium - 885.80 mg protein
- 28.62 g
Tryptophan - 0.37 g
Vitamin A - 189 IU Vitamin B2
- 0:49
mg Vitamin K - 33.02 mcg

Health & nutrition benefits of eating soybeans

soy has to be extremely beneficial to suffer from diabetes.
soybean is highly digestible and is counted among the most nourishing and body building foods in the world.
If that helps children, soybeans in the promotion of growth and development.
as rich in lecithin, soybeans are used as well for those mental fatigue.
Regular consumption of soy is associated with the granting of protection against cholesterol deposits.
soy bean is said to lower cholesterol, by emulsifying fat body.
soybean protection from the development and hardening of the arteries and resulting complications of heart, Brain, kidneys and eyes.
studies have shown that soy helps a person stay thin by putting his body to fewer and smaller fat cells.
Some studies have shown soy protein to in connection with an increase in HDL-cholesterol levels.
soybeans are rich in fiber, so they suffer good for constipation.
Soybean reduces the stickiness of blood platelets and thus helps in the prevention of atherosclerosis.

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tone flabby forearms

Come in the summer and the girls there with their sleeveless blouses, spaghetti straps, noodle strings, and so on. Although these tops look very hot and sexy, you must have toned Unterarmen, um den perfekten Look. Schlaffe Arme nicht nur beschämend, sondern sind auch ein Schandfleck. Allerdings ist die bessere Nachricht ist, dass Tonung schlapp Unterarmen ist überhaupt nicht schwierig, nur ein wenig Aufwand erforderlich ist auf Ihrer Seite. Damit Sie loszuwerden des übermäßigen Fleisch auf den Unterarmen und das passte perfekt aussehen, haben wir eine Reihe von Tipps in den folgenden Zeilen.

Wie Tone schlapp Unterarmen
Sie müssen Ihre Ernährung Aufnahme korrigieren. Oft werden die Flab ist das Ergebnis von Fett hinterlegten Unterarmen. Stellen Sie sicher, dass Ihre Ernährung ausgewogen ist und nicht mehr als 20% Kohlenhydrate und Fett. Nehmen Sie mehr Obst, Gemüse und Ballaststoffen in the diet. If you are unsure, consult a nutritionist to be able to offer a diet plan for you.
exercise is the only option for the abolition of the flabby underarms. At a health club, and motivated to win shapely triceps. Once you're in the gym and see people with shapely arms, you will be self-motivated to work and back in shape.
you a lot of cardio exercises. These include walking, jogging, running, etc. There should be a moderate intensity to burn your heart rate and calories. Do these exercises for 20 minutes to half an hour a day you will good results.
Another great exercise, you can do by yourself at home would be, push-ups. Every day for 15 minutes, push-ups that we are on the way in toning your arms and triceps and get rid of underarm flab in no time.
Take dumbbells from 8-10 pounds and exercise with them. If you do not have dumbbells, a liter bottle filled with water and use them as weights. Stretch your hand and pick up weights until you feel the tricep muscles pulled to the ceiling. You 3-4 staff group of 10-15.
Rotate your arms clockwise and counterclockwise sense to move your shoulder blades as you will do so. You design your weapons and the flab is fused with the Time increases.

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benefits of maize

Come seems hot in summer and the "corn" to be the perfect snack for munching in the evening. It is not only great in taste, but also packs a high level of nutritional value in itself. Corn grows in "ears", each seen in closed rows of kernels. These lines are more like threads of silk, often called "corn silk". The protection of the silk thread is a shell, usually light green in color. The cores are usually fried, boiled or steamed, served with butter and salt. In the following lines, and we have the health and nutritional benefits of eating corn.

Nutrition of maize
Given below is the amount of nutrients in 100 genetically modified corn:
carbohydrates - 9 gm
Calcium - 9 mg
fiber - 2.7 gm
fat - 1.2 gm
folic acid - 46 mg iron
- 0, 5 mg
Magnesium - 37 mg
Niacin - 1.7 mg
Phosphorus - 120 mg
potassium - 270 mg
protein - 3.2 gm
sugar - 3.2 gm
Vitamin A - 10 mg Vitamin B
- 15 mg
Vitamin C - 7 mg
energy - 90 kcal (360kJ)
Health & Nutrition Benefits of Eating Corn
The high amount of fiber in corn helps lower cholesterol and reduce the risk of colon cancer.
corn when in moderate amounts, was seen as useful to suffer from diabetes.
as rich in folic acid, corn helps the new generation of cells, especially important before and during pregnancy. This
suffer from anemia have a positive effect after consuming corn.
The pantothenic acid in corn helps the physiological functions of the body.
Due to the presence of thiamine, corns have been told to in the metabolism of carbohydrates.
corn has proven to be helpful in the treatment of kidney problems including renal dysfunction.
Regular consumption of maize, in moderate amounts, has been linked to cardiovascular health better.
The beta-cryptoxanthin in maize is it good for the health of the lungs and can even prevent lung cancer.
The insoluble fiber in corn is good for those suffering from common digestive tract disorders such as constipation and hemorrhoids.

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exercises during pregnancy

One of the greatest pleasures, a woman's ability to conceive a child. IVF raises a woman at the highest levels of ecstasy and the greatest joy. Every woman wants to look good and feel healthy during pregnancy. One of the best ways to achieve this is through the exercise. There is absolutely nothing wrong with making some basic exercises during pregnancy and is actually recommended by doctors. It helps keep the body for the birth, weight gain under control and keeps the blood circulating the body to feel healthy, supple and flexible. Read more about some workouts that can be done during pregnancy.

Hiking
This is one of the best exercises to do when you are pregnant. Walking every day at a moderate speed for 15-20 minutes will help the body active and flexible and the muscles. It also helps to reduce cramps, by moving the muscles. Your body will lose too toned for childbirth and obesity, which is just after delivery.

swimming
One of the best and safest exercises, swimming is supported by most doctors for pregnant women. It notes the large muscle groups, flexibility and agility, even if you are pregnant, offers immense cardiovascular services and a feeling of weightlessness during training, which makes it easier for the woman.


Yoga Doing Yoga helps you stay in sync with the physical and emotional self. It has the ability to calm your mind and relax thoroughly and at the same time, the enormous physical advantages. It is recommended that you to a qualified teacher, the aim the all round development and recommend only the necessary exercises. Also, to be too much and trying to make more flexible.

Low Impact Aerobics and dance
dance and movement of the body rhythmically to the music during pregnancy can help a lot for the preservation of the physical form and emotional health optimization. Simply navigate to other music perk you up enormously, and remove the pregnancy blues, so that you are happy, healthy and even more shine!

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Upper Austria stomach pain

As the name suggests, upper abdominal pain is experienced pain in the upper part of the abdominal region. There are a number of reasons for the occurrence of this type of pain. It can be very severe, prolonged and chronic periods, while at other times, it can only be a short-term condition. However, the exact location of the pain, determine its cause. For example, pain in the upper mid-abdomen shows problem in the epigastric region, based on the pancreas, gall bladder and the upper small intestine. Pain in the left upper abdomen associated with problems in the stomach, colon, pancreas or spleen. Acute pain in the right upper abdomen means inflammation of the gall bladder. For more information on the causes of upper abdominal pain and its remedies at home, read on.

causes of Upper Austria stomach pain If you
an upper abdominal pain after eating, it may be because, indigestion or heartburn.
The upper abdomen can occur by inflammation of the pancreas.
Another reason, the occurrence of peptic ulcer. It is caused when the lining of the stomach ruptures, by over production of acid.
Upper Austria abdominal pain may be other infections such as diverticulitis and appendicitis.
loss of blood supply to an organ as in the case of ischemic colitis.
stretching or distention of an organ can also cause pain, such as blocking the bile duct by gall stones.
agent for the treatment Upper Austria stomach pain
In the case of indigestion, you can take antacids, immediate help in this situation.
If you suffer from stomach, treatment with use of antacids, the well regulated.
milk is to benefit in the case of indigestion or stomach, because it is a food on the stomach, and thus the effect of the acids produced ill.
If the cause of the pain is pancreatitus, medical help is needed.

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Benefits of Brinjal

generally known as the eggplant, brinjal is one of the most easily available and affordable vegetables. In its immature form, it is a great green-white and vegetables when ripe, it turns a deep purple. Brinjal can be cooked in many different ways and provides many important nutrients necessary for the general well-being of the body. In fact, you can even brinjal soup for maximum benefits of this vegetable. It is a very good source of potassium and contains a high content of water and fiber. Check out the nutritional and health benefits of eating brinjal.

nutritional value of brinjal
Here, since the nutritional value of one serving of 100 grams, brinjal.
Calcium - 525 mg
Cholesterol - 16mg
Fibre - 4.9g
iron - 6mg
Potassium - 618mg
protein - 8g Saturated fatty acids
- 5.2g
Sodium - 62mg
sugar - 11.4g
Total Carbohydrates - 17.8g
Total Fat - 27.5g
Vitamin A - 6.4 mg
Health & Nutrition Benefits of Eating brinjal brinjal
Take in one form or pureed as a soup and a little garlic and asafetida is. It will help you get rid of bloating and wind in the atmosphere of the body.
brinjal can also be eaten after they roasted directly on fire. Only from the skin mash, peel and salt in it for taste and eat them. It will help reduce heal mucus, congestion and the formation of gas.
brinjal to increase the appetite and digestion, the soup of mashed potatoes and tomatoes; with a little salt and pepper.
In case you are not in a position to easily fall asleep, eat a soft brinjal directly (along with some honey) After baking on fire. If a regular basis, it can also cure insomnia.
order to heal enlarged spleen caused by malaria, eat soft baked brinjal with raw sugar on an empty stomach, preferably in the morning.

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Wide Chest Workout

A broad chest is what to have every person on this earth dreams. It is this innate urge imagination and real life, most of the men, the gym near her. A working body and comes with all the chest is an eye catcher. Chest muscles are actually the pectoralis major and pectoralis minor. These are the two muscle groups working to achieve that perfect look. Even a well-developed chest is very helpful in sports, a lot of pressure, such as football and rugby. So to the unforgettable sporting body, some effective chest workout exercises, as shown below.

Chest Workout Exercises Incline Dumbbell Set

Press
you are on a sloping bank, so that your back is flat on the bench, feet firmly on the ground.
Move your shoulders, so that the shoulder blades are set to break the bank and your chest stuck firmly.
After properly adjusting your position, a dumbbell in each grave Hand and lift it straight up at eye level.
Inhale while lowering weight and exhale when the weight of the breast are obtained.
Make sure you pause at the end of the movement and feel the tension in the chest region.
Keep your shoulders at the same level consistently and focus the tension on the upper chest.

flat bench press on a bench press, so that your back is glued to the bench and the bar is perfectly straight at eye level in front of you.
Grab the bar with your thumbs either inward or outward, so that the bar is slightly more than shoulder width.
Inhale while lowering the weight on your chest. Take a break and press the weight back. Be very wary of the movement as an imbalance can lead to serious injury.
Repeat the process until you reach exhaustion.
hold the position of the elbow in the same axis, while the weight up and down.
flat dumbbell flies
Fix on tight to a flat bench and hold up a pair of light dumbbells.
Remove the weights up over the chest, so that they touch each other in a parallel manner.
Bring your arms slowly, keeping your elbows slightly bent throughout the exercise. This will prevent you from a Injury
Repeat the exercise, the weights under control and stretch the chest.
Make sure that your feet are firmly grounded and not arch your back.
your ankles should be to the outside at the start. You can even turn to weights inside the head of the movement to more tension.