Chest

Push Up

Difficulty : Beginner

  1. Place your hands firmly on the ground, directly under shoulders.
  2. Flatten your back so your entire body is straight and slowly lower your body
  3. Draw shoulder blades back and down, keeping elbows tucked close to your body
  4. Exhale as you push back to the starting position.

Incline Push Ups

Difficulty : Beginner

  1. Stand facing bench or sturdy elevated platform.
  2. Place hands on edge of bench or platform, slightly wider than shoulder width.
  3. Slowly lower your body until your chest almost touches the bench.
  4. Push body up until arms are extended.

Dumbbells Incline Chest Flys

Difficulty : Beginner

  1. Lay flat on the bench and place your feet on the ground.
  2. Begin the exercise with the dumbbells held together above your chest, elbows slightly bent.
  3. Simultaneously lower the weights to either side.
  4. Pause when the weights are parallel to the bench, then raise your arms to the starting position.

Incline Dumbbells Bench Press

Difficulty : Beginner

  1. Raise the bench to a 30 - 45 degree angle
  2. Lay on the bench and set your feet on the ground.
  3. Raise the dumbbells with straight arms then slowly lower them to about shoulder width.
  4. Raise them again until your arms are locked and at the starting position again.

Barbell Bench Press

Difficulty : Intermediate

  1. Lay flat on the bench with your feet on the ground. With straight arms unrack the bar.
  2. Lower the bar to your mid chest
  3. Raise the bar until you've locked your elbows.

Incline Barbell Bench Press

Difficulty : Intermediate

  1. Position the bench between 30 and 45 degrees.
  2. Lay flat on the bench with your feet on the ground. With straight arms unrack the bar.
  3. Lower the bar to your mid chest
  4. Raise the bar (slowly and controlled) until you've locked your elbows.