Make it your second or third exercise in your workout, and use it to work with heavier weights than you might for other rows, since you have the chest support. Aim for 3 sets of 8 to 10 reps.

Most chest exercises will be “push” (example of a “pull" is a row)—to really nail those chest muscles. You will need a set of dumbbells and an exercise mat. Alternatively, you can perform ...