Chest Exercises

Exercise Instructions
Barbell Bench Press 1. Lie flat on a bench with feet firmly on the ground. 2. Grip the barbell with hands slightly wider than shoulder-width apart. 3. Lower the barbell to your chest. 4. Press it back up to the starting position.
Dumbbell Bench Press 1. Lie flat on a bench with feet on the ground, holding a dumbbell in each hand. 2. Press the dumbbells up above your chest until arms are fully extended. 3. Lower them back to the starting position.
Incline Barbell Press 1. Set an adjustable bench to a 30-45 degree incline. 2. Lie back on the bench and grip the barbell with hands slightly wider than shoulder-width apart. 3. Lower the barbell to your upper chest. 4. Press it back up to the starting position.
Incline Dumbbell Press 1. Set an adjustable bench to a 30-45 degree incline. 2. Lie back on the bench, holding a dumbbell in each hand. 3. Press the dumbbells up above your chest. 4. Lower them back to the starting position.
Decline Barbell Press 1. Set an adjustable bench to a decline position. 2. Lie back on the bench and grip the barbell with hands slightly wider than shoulder-width apart. 3. Lower the barbell to your lower chest. 4. Press it back up to the starting position.
Decline Dumbbell Press 1. Set an adjustable bench to a decline position. 2. Lie back on the bench, holding a dumbbell in each hand. 3. Press the dumbbells up above your chest. 4. Lower them back to the starting position.
Push-Up 1. Get into a plank position with hands slightly wider than shoulder-width apart. 2. Lower your body until your chest nearly touches the floor. 3. Push back up to the starting position.
Chest Dip 1. Grasp the dip bars and lift yourself up. 2. Lean forward slightly and lower your body until your elbows are at a 90-degree angle. 3. Press back up to the starting position.
Cable Fly 1. Stand in the middle of a cable crossover machine with pulleys set at shoulder height. 2. Hold a handle in each hand and step forward. 3. Bring the handles together in front of your chest. 4. Return to the starting position.
Pec Deck Fly 1. Sit on the pec deck machine with your back against the pad. 2. Place your forearms against the pads and grip the handles. 3. Bring the handles together in front of your chest. 4. Return to the starting position.
Dumbbell Fly 1. Lie flat on a bench with feet on the ground, holding a dumbbell in each hand above your chest. 2. Lower the dumbbells out to the sides in an arc until you feel a stretch in your chest. 3. Bring them back together above your chest.
Incline Dumbbell Fly 1. Set an adjustable bench to a 30-45 degree incline. 2. Lie back on the bench, holding a dumbbell in each hand above your chest. 3. Lower the dumbbells out to the sides in an arc. 4. Bring them back together above your chest.
Decline Dumbbell Fly 1. Set an adjustable bench to a decline position. 2. Lie back on the bench, holding a dumbbell in each hand above your chest. 3. Lower the dumbbells out to the sides in an arc. 4. Bring them back together above your chest.
Chest Press Machine 1. Sit on the chest press machine with feet flat on the floor. 2. Grip the handles and press them forward until your arms are fully extended. 3. Return to the starting position.
Smith Machine Bench Press 1. Lie flat on a bench under a Smith machine. 2. Grip the barbell with hands slightly wider than shoulder-width apart. 3. Lower the barbell to your chest. 4. Press it back up to the starting position.
Landmine Press 1. Place one end of a barbell in a landmine attachment or corner. 2. Hold the other end with both hands at chest level. 3. Press the barbell up and forward until your arms are fully extended. 4. Return to the starting position.
Floor Press 1. Lie on the floor with knees bent, holding a barbell or dumbbells. 2. Press the weights up until your arms are fully extended. 3. Lower the weights until your upper arms touch the floor. 4. Press them back up to the starting position.