Lie down on your back with your legs extended on a flat bench.  Hold your two small pumpkins in each hand with arms extended up in front of your body.  Release each arm down and out keeping elbows fully extended until you have gone slightly below the bench.  Engage your chest muscles and move your arms back up to the starting position.  If you do not have a bench handy you can perform chest presses by lying on the floor. Start with your two small pumpkins in each hand holding above your head with arms in extension.  Bend your elbows and bring the pumpkins down until your elbows are at 90 degrees.  Press your arms back up to starting position. Pick either the chest fly or chest press depending on your environment and perform for 30 seconds.