Chest Workout

Bench Press

• Sit down on your bench with the dumbbells resting on your lower thighs.
• Lie down flat on the bench.
• Move the dumbbells up to the sides of the upper chest.
• Start with weights directly over chest, elbows at 90 degree angles.
• Press dumbbells up until arms are extended (elbows shouldn't be locked).
• Lower dumbbells back to starting position and repeat.

Variations of this exercise: incline bench press, stability ball chest press, cable machine chest press, chest press machine

Pushups

• Lie plank-style on floor with hands slightly wider than shoulder width apart (Figure 01).
• Extend the arms to raise the body up off the floor (Figure 02).
• Keeping the body straight (don't stick your butt in the air or sag your tummy), lower your body towards the floor by bending the elbows at 90-degree angles (Figure 03).
• Push the body back up until your arms are fully extended and repeat (Figure 02).

Variations of this exercise weighted push-ups, incline/decline push-ups using stability ball or bench.

Dumbbell Chest Fly

• Grasp two dumbbells and lie down flat on the bench.
• Support the dumbbells above the chest with the arms fixed in a slightly bent position and palms facing each other (Figure 04).
• Lower dumbbells out to the sides (Figure 05).
• Stop at shoulder-level or when you feel the stretch in your chest muscles (Figure 05).
• Bring dumbbells together in a hugging motion (elbows shouldn't move) until hands almost meet over your chest (Figure 04).
• Repeat.

Variations of this exercise: stability ball chest fly, peck deck fly, decline cable chest fly, standing cable chest fly, seated cable chest fly.