Chest

Push Ups
1. Lie stomach down with your weight supported by your hands and feet. If you can’t successfully perform 15 repetitions, support your weight by your hands and knees.
2. Keep your abdominal muscles tight, shoulders down and chest up.
3. Under control, lower your body weight. Stop when your elbow joints are in line with your shoulders and reverse the motion back up.
4. Push your body weight up, while focusing on bringing your elbows together.
5. Stop just before your elbow joints are straight and reverse the motion back down.

Dumbbell Bench Press
1. Lie on a bench flat on your back.
2. Keep your abdominal muscles tight, shoulders down and chest up.
3. Under control, push the weight up while focusing on bringing your elbows together.
4. Stop just before your elbow joints are straight and reverse the motion down.
5. Under control, lower the weight, stop when your elbow joints are in line with your shoulders and reverse the motion back up.

Barbell Bench Press
1. Lie on a bench flat on your back.
2. Keep your abdominal muscles tight, shoulders down and chest up.
3. Under control, push the weight up while focusing on bringing your elbows together.
4. Stop just before your elbow joints are straight and reverse the motion down.
5. Under control, lower the weight, stop when your elbow joints are inline with your shoulders and reverse the motion back up.

Barbel Incline press
1. Lie flat on an inclined (30°) bench on your back.
2. Keep your abdominal muscles tight, shoulders down and chest up.
3. Under control, push the weight up while focusing on bringing your elbows together.
4. Stop just before your elbow joints are straight and reverse the motion down.
5. Under control, lower the weight, stop when your elbow joints are in line with your shoulders and reverse the motion back up.

Dumbbell Incline Bench Press
1. Lie flat on an inclined (approximately 30°) bench on your back.
2. Keep your abdominal muscles tight, shoulders down and chest up.
3. Under control, push the weight up while focusing on bringing your elbows together.
4. Stop just before your elbow joints are straight and reverse the motion down.
5. Under control, lower the weight, stop when your elbow joints are in line with your shoulders and reverse the motion back up.