Bench Press

Free Weights: Yes Weight Machine: No

The barbell bench press starting position is to flat on a bench, with the shoulder blades pinched together to avoid recruiting the anterior deltoid during the lift.

Feet are kept flat on the ground or end of the the bench, with the buttocks always in contact with the bench. The weight is gripped with hands equidistant from the center of the bar, with the elbows bent to 90 degrees and the elbows beneath the wrists. Movement starts by lifting the bar off the pins, and lowering it until it touches the chest.

The weight is then pushed off of the chest, terminating when the arms are straight, at which point the weight can be lowered again. After the desired number of repetitions, the bar is returned to the pins.

Press Ups

Free Weights: Yes Weight Machine: No

A press up, also known as a push up, is a common strength training exercise performed in a prone position, lying horizontal and face down, raising and lowering the body using the arms.

In the "full press up", the back and legs are straight and off the floor.

Several variations are possible. These include bringing the thumbs and index fingers of both hands together (a "diamond pressup") as well as having the elbows point towards the knees. These two variations are intended to put greater emphasis on the triceps rather than the shoulder and chest muscles.

When both hands are unbalanced or on uneven surfaces, this exercise also works the body core.

Raising the feet or hands onto elevated surfaces during the exercise emphasize the upper and lower pectorals, respectively.

Benchpress (Incline)

Free Weights: Yes Weight Machine: No

The Incline Bench Press helps strengthen the upper part of your chest. It also targets the deltoid and tricep muscles.

• Lie down comfortably on an inclined bench press. Make sure that both your feet are rested firmly on the ground.

• Your head, back and shoulders should all rest firmly on the bench.

• Hold the weights tightly and then straighten your hands. Your palms should not face inwards.

• The weights should not be held over the shoulders. They should be over your chest.

• Hold the weights in that position for a few seconds and then lower them slowly to your chest. Inhale deeply during this process and hold your breath after inhaling.

• Push the weights upwards again once they reach your chest. Start exhaling once you cross the barrier of maximum resistance.

Dumbbell Flys

Free Weights: Yes Weight Machine: No

The Dumbbell Fly is an free weight exercise used if you want to maximize your chest. It targets the chest muscles and makes it more flexible. This is a similar exercise to the Dumbbell Bench Press, but the weights are bought up via a semi-circular path instead of being pushed directly up.

• Hold the dumbbells and lie on the bench. Put your feet firmly on the ground.

• Your back, shoulder and head should be placed firmly on the bench.

• Push the dumbbells upwards as you straighten your arms. Your elbows should be bent a little and your palms should face each other.

• Hold the dumbbells above your chest, but they should not touch each other.

• Slowly bring the dumbbells to the side of your chest. Keep your elbows bent.

• Move your hands downwards in a semi-circular fashion till you feel a sufficient stretch in your chest. Hold on the dumbbells in this position for few seconds.

• Bring the dumbbells back to their original position by exhaling slowly. Repeat all the movements again.

Declining and inclining benches can also be used for doing Dumbbell fly. With these, one can work out specific areas of the chest.

Seated Cable Rows

Free Weights: Yes Weight Machine: No

Seated Cable Rows is a good exercise for targeting back muscles. It strengthens the muscles of upper and middle back.

It requires the use of a Cable Row machine. These can differ, so make sure you are familiar with the operation of your machine.

• Sit on the ground/bench with your legs bent slightly

• Sit straight and hold the handle firmly.

• Your back should be stretched and your arms should be straight.

• Pull the handle towards your chest. Bring it as closer as you can.

• Push your chest out while you are pulling. Body’s upright posture should be maintained.

Do not lean forward or you can injure your lower back. Also do not keep your knees straight during this exercise; it will strain your lower back.

Cross Chest Fly

Free Weights: Yes Weight Machine: No

The Cross Chest Fly is a dumbbell exercise that strengthens the chest muscles

• Lie down comfortably on a level bench press.

• Extend weights directly above the chest, meeting at the midsagittal plane.

• Keep your arms are straight or slightly bent.

• Lower your arms slowly through an arc passing through the transverse plane, finishing when your arm is roughly parallel to the floor.

• Return arms to the starting position and repeat.

Shoulder Fly

Free Weights: Yes Weight Machine: No

The shoulder fly (also known as a lateral raise) works the deltoid muscle of the shoulder. The movement starts with the arms straight, and the hands holding weights at the sides or in front of the body. Arms are kept straight or slightly bent, and raised through an arc of movement in the coronal plane that terminates when the hands are at approximately shoulder height. Weights are lowered to the starting position, completing one "rep". When using a cable machine the individual stands with the coronal plane in line with the pulley, which is at or near the ground. The exercise can be completed one shoulder at a time (with the other hand used to stabilize the body against the weight moved), or with both hands simultaneously if two parallel pulleys are available.

Dumbbell Shoulder Press

Free Weights: Yes Weight Machine: No

This exercise targets your chest and shoulder muscles, particularly the deltoid muscles

• Stand with your feet apart and hold the dumbbells firmly in both  hands.

• Now start raising your hands upwards.

• Extend your arms till the weights are over your head.

• Hold in this position and then lower down the dumbbells slowly.

Your abdominal muscles should be kept tight throughout this exercise. Perform several sets of this exercise in order to strengthen your muscles.

Reverse Fly

Free Weights: Yes Weight Machine: No

Dips

Free Weights: Yes Weight Machine: No