Training for Ladies - Day 1 - Exercise 4 - Incline Dumbbell Press: Chest training isn't extremely important for ladies except to act as an opposing movement to balance out back training. Always start presses at the top of the movement. Aim for a tempo of 3 seconds down, 1 second up and ensure the shoulder blades are kept back and on the bench to really activate the chest. Don'ts - Being out of balance or having the dumbbells falling towards the back can be a common problem if the weight is too heavy. Bringing the shoulder blades up at the top of the movement is also to be avoided. Aim for 3 sets x 15 reps, 30 seconds rest in between sets. Nick Jones - World Bodybuilding Champion & Sally Matterson - INBA Australia Sportsmodel Winner.