1.Bench Press:
Position yourself on a bench press face up, lying flat on the bench. Place your hands far enough apart that your forearms are perpendicular to the ground. Lift the bar straight up until your elbows are almost straight Slowly lower the bar until it touches your lower chest. Do not bounce. Pause for a split second to stop all momentum and then drive the bar up to the top and squeeze your pecs hard. Do not lock your elbows and avoid arching, twisting and moving your feet.
2.Incline Bench Press:
Lie on an incline bench face up. Place your hands far enough apart that your forearms are perpendicular to the ground. Lift the bar off the rack and push it up until your elbows almost lock. Slowly lower the weight to your upper chest (using a 3 count), pause slightly, and then press the weight back up until your elbows almost lock. This movement keeps constant tension on the pectorals. Do not lock your elbows and avoid arching, twisting or moving your feet..
3.Decline Bench Press:
Lie face up on a decline bench. Grasp a barbell with both hands slightly wider than shoulder width. Lift the bar off the rack and push it up, over your chest, until your elbows almost lock. Lower the weight slowly and controlled to your lower chest and then press it back up over your chest until your elbows almost lock. Throughout the movement, keep your elbows pointed outward, to keep the chest muscle fully involved, and keep your head stationary and on the bench. For variety, this lift can be performed using dumbbells.
4.Dumbbell Presses:
Lie face up on a flat bench with your feet positioned firmly on the floor. Hold a dumbbell in each hand with your palms facing forward. Press the dumbbells straight up, directly above your head. Lower the weights toward your chest. Keep the weights positioned high on the pectorals. Concentrate on keeping the weights fully balanced and under control. Lower the weights as far as you can and feel a complete stretch in the pectorals. Press the dumbbells back up above your head until your arms are extended. Avoid arching your back, moving your feet, and raising the dumbbells unevenly.
5.Dumbbell Flies:
Lie face up on a bench holding dumbbells in each hand, palms facing each other, arms extended straight above your chest. Lower the dumbbells out and down to the side in a wide arc. Lower them as far as possible so your pectorals are stretched to their maximum. Your palms should remain facing each other. Bend your arms slightly to reduce stress on the elbows. Pause slightly at the bottom of the movement and then lift the weights back up following the same arc. Another way to explain this movement would be to open and close your arms as if you were giving a big hug. At the top of the movement, flex your pectorals hard for a count of two before lowering the dumbbells for your next "rep." Dumbbell flies are effective for shaping and defining but not for building mass. To stress the lower pectorals, perform this lift on a decline bench.
6.PullOvers:
Lay face up and sideways across a flat bench so the middle to upper part of your back is on the bench and your head and neck are extended off the bench and tilted slightly back. Grasp a dumbbell with bar between thumb and forefinger and one hand overlapping the other. Press your arms straight up over your chest while keeping your "gluts" well below the bench. Next, lower the dumbbell over your head to within a couple of inches of the floor. Exhale as you lower the weight. Raise the weight back to the starting position.
7.Pec-Deck Flies:
Sit or stand with your back against the back pad of a "pec" deck. Press your forearms firmly against the arm pads and then bring the pads together by contracting your pectorals. Return to the starting position using a slow, controlled motion. Remember to lead with your elbows and guide with your hands.
8.Standing Cable Crossover:
Grasp the handles of two overhead pulleys with a palms-down grip and with your arms slightly above shoulder level. Bend forward from the hips at approximately a 10 degree angle while maintaining the normal curvature of the spine. While keeping your arms relatively straight, begin moving your arms downward. As you approach your sides, bring your arms slightly in front of your body until your hands meet or cross slightly. Squeeze momentarily and then slowly return to the starting position.
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