Start with your arms extended directly above you and then slowly lower them out to the side, keeping a slight bend at the elbow. It also starts with the dumbbell bench press rather than the barbell, because dumbbells are more difficult to control—extra difficulty is a good thing in this case—and allow for a greater range of motion. From here, with a slight bend in your arms, arc the weights down to your sides until you feel a stretch across your chest.
If she cheats a lot by going out to dinner or not following the diet you lay out for her than theres nothing you can really do.
The best compound exercises that will build considerable size are squats, deadlifts, barbell rows, bench press and overhead press.
Surprisingly the sumo wrestlers came out well ahead of the powerlifters (2nd) and the bodybuilders (very close 3rd).
I also wouldnt do barbell and dumbell bench press in the same workout.
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