FLAT BENCH PRESS
- Lie on a flat bench holding a dumbbell in each hand at chest level with an overhand grip
- Using a grip slightly wider than your shoulders, push the dumbbells up by straightening your elbows
- Slowly bend your elbows until they reach 90 degrees and return to start position
INCLINE BENCH PRESS
- Sit on an incline bench with the back rest at a 45 degree angle
- Hold a dumbbell at chest level with an overhand grip and palms facing forward
- Push the dumbbells up by straightening your elbows
- Slowly bend your elbows until they reach 90 degrees and return to start position
SINGLE ARM DUMBBELL CHEST PRESS
- Lie on a flat bench holding a dumbbell in each hand at chest level with an overhand grip
- Using a grip slightly wider than your shoulders, push your right arm up by straightening your elbow
- Slowly bend your right elbow until it reaches 90 degrees and return to start position
- Push your left arm up by straightening your elbow
- Slowly bend your left elbow until it reaches 90 degrees and return to start position
- Continue exercise by alternating right and left arms
INCLINE CHEST FLY
- Sit on an incline bench with the back rest at a 45 degree angle
- Hold a dumbbell in each hand straight up over your chest, palms facing each other
- With a slight bend in the elbows, lower your arms out to the side until they are at shoulder level
- Squeeze the chest to bring the dumbbells back to starting position keeping a slight bend in the elbows
PUSH UP
- Get in a full plank position placing hands slightly wider than shoulder-width apart
- Keep your neck in a neutral position and contract your abdominals and glutes to keep your body in a straight line
- Bend your elbows and lower your chest to the floor
- Once your elbows reach 90 degrees, push your hands into the floor to straighten your arms and raise your body to starting position
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