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.

Benchpress (Reverse Incline)

Free Weights: Yes Weight Machine: No

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

• Lie down comfortably on an declined bench press. Make sure that both 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 few seconds and then lower them 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.

Dumbell Bench Press

Free Weights: Yes Weight Machine: No

Dumbbell bench press is your safest bet if you want to work out your chest muscles. It has most of the advantages of the normal Bench Press, without a lot of the risks. (eg, the risk of a large heavy steel bar crashing down on your chest!)

• Hold the dumbbells in each hand and lie down slowly on a bench.

• Put your feet firmly on the ground. Your head, shoulder and back should be positioned firmly on the bench.

• Hold the dumbbells in such a way that your thumb is turned inwards and your palm faces in the forward direction

• Bring both the dumbbells till your chest level.

• Now, push the dumbbells up, keeping your hand straight. The dumbbells should touch each other only slightly when they are at the top position.

• Hold for few seconds in this position and then bend your arms and lower down the dumbbells slowly.

• Bring the dumbbells down to their original position and then start again.

Perform the exercise carefully. Never throw the weights; it can cause serious injuries!

Triceps Kickbacks

Free Weights: Yes Weight Machine: No

Triceps kickbacks targets the long head muscles, lateral head muscles and medial head muscles that together are  known as 'the triceps'.

• Bend your torso so that it is parallel to the ground, placing one hand and one knee on a bench to aid your balance.

• Hold a dumbbell in your free hand.

• Exhale slowly and relax your shoulder. Keeping your elbow stationary bring your arm back straight as far as it will go.

• Remain there for few seconds and release the weight slowly and return to the initial position.

Tricep Extension (Overhead)

Free Weights: Yes Weight Machine: No

This exercise targets the Triceps which are responsible for extending the elbow. The exercise is done on seated on a bench or a chair

• Sit straight up in the chair. Your feet should be placed firmly on the ground.

• Hold one dumbbell using both your hands. Hold it such that it is over and a bit behind your head.

• Lower down the dumbbell behind your head. Lower it as far as you can. Do not move your elbows while doing so.

• Pause and then start raising the dumbbell. Keep raising it till your arms are fully extended over your head.

• Pause lower the dumbbell again.

Lower the dumbbell slowly. Your elbows should remain in the same position while you are raising and lowering the dumbbell.

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.

Dips

Free Weights: Yes Weight Machine: No