Decline Dumbbell Flyes

Decline Dumbbell Bench Press

Decline Barbell Bench Press

Free Motion Cable Crossovers

Using the Free Motion machine, securely hold both handles and position yourself in a balanced stance. While keeping a slight bend in your elbows, slowly bring the cables out in front of you while keeping the tension entirely on your chest muscles. Squeeze your chest at the peak position and let the weight back up slowly to the starting position.

Smith Machine Bench Press

The Smith Machine Bench Press is the same as a regular bench press except you're using a machine. The Smith Press is actually a multipurpose machine used for a variety of exercises, not just the Bench Press. You can move the bench around, or take it out so it can be used for shoulder press, squats etc.

The Smith Machine Bench Press is a very popular machine used in gyms to work the pectoral muscles (chest). One of the reasons the Smith Machine is a popular for working the chest is because having a quick adjustment to the bench, the machine can be used to hit all parts of the chest (upper, middle and lower). The Smith Machine is also a favorite chest exercise for many because the Smith Machine has built in safety guards that can be used to serve as your own spotter. This will enable you to push yourself further than you might otherwise by adding heavier weight or going for additional reps.

Push Ups

A press-up (British English) or push up (American English) is a common calisthenics exercise performed in a prone position, lying horizontal and face down, raising and lowering the body using the arms.
Press-ups develop the pectoral muscles and triceps, with ancillary benefits to the deltoids, serratus anterior, coracobrachialis and the midsection as a whole.
Press-ups are a basic exercise used in civilian athletic training or physical education and commonly in military physical training. Press-ups are a common form of punishment used in the military and in school sport.

Narrow Grip Push Ups

Keep your elbows tucked in at your side throughout the set. Don't lock your elbows out, this takes the tension off the tricep muscles and makes the exercise less effective. The close grip push up is a good finished exercise or second exercise in a superset.

Machine Bench Press

Start with your back firmly against the pad. While having the weights around your nipples (in height) push the weight out with your lower back firmly against the pad. 

Flat Bench Cable Flys

This exercise is very similar to both the dumbbell flyes and the cable crossovers. Place a free standing flat bench in between a cable pulley machine that has pulleys on two sides.

Flat Bench Dumbbell Flyes

Same as the incline dumbbell flyes, done in flat bench. focusing more on the middle pecs.

Flat Bench Dumbbell Press

 Lie flat on your back on a free standing flat bench. Have your spotter hand you each dumbbell and slowly press them upward and together

Dips

The dip is an exercise used in strength training. Normal, shoulder-width dips primarily train the triceps, with major synergists being the anterior deltoid, the pectoralis muscles (sternal, clavicular, and minor), and the rhomboid muscles of the back

Barbell Close Grip Bench Press

Same as regular bench press, grip can be slightly narrower than shoulder width but not too close.

Cable Crossovers

This exercise is performed using the cable pulley machine that has a pulley on two opposite sides
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Pec Deck Butterflys

Using Peck Deck Machine, the upper arms should be parrallel to the floor. The arms should bend at a 90 degree angle and the forearms should stay glued to the pads throughout the exercise. Adjust the bench to make this happen. Focus on making the pecs do the work, squeezing them together. Puff out the chest slightly and concentrate on pushing the elbows together.

Dumbbell Pullovers

This is very similar to the bent arm barbell pullovers, except that you will be using a dumbbell instead of a barbell

Barbell Pullovers

Using an EZ Curl bar, begin by holding the bar above your chest with your elbows slightly bent. Slowly lower the barbell back so as to stretch your arms (and the barbell) back behind your head as far as you can reach. Your arms and the barbell will actually go behind/above your head and will drop down below the bench- this will really give you a great stretch! Return the bar to the start position slowly, focusing on keeping your elbows locked in the slightly bent position

Barbell Bench Press

The bench press is one the best exercises for building the chest. Here's some tips on benching with good, safe technique:

1. Make sure you grip with bar with your thumbs around the front. This is the only safe way to bench. Too many people have got injured when the bar has slipped forward and fallen on their chest or even worse, neck!
2. It's common for some lifters to bounce the bar off their chest. The bar should not touch the chest at all throughout the set.
3. Locking the elbows out at the top of the movement makes the exercise easier, takes the pressure off the target muscles, and makes the exercise less effective. Always stop before your elbows lock out and immediately start slowly lowering the bar for the next rep.
4. Another common practice amongst lifters is to use heavy weights and not lower the bar all the way down and up. Although this technique is good for shocking the muscles, you should always use the longest rep range possible without locking your elbows or touching your chest.
5. Rep timing should slow enough that you control the weight on the way down. Letting the weight drop really quickly is not productive becuase the muscles do not have to work as hard on the negative phase of the movement. This makes the exercise less effective.
6. Keep your feet firmly planted on the floor. Your feet provide the stabilization for the lift, if you hold them up or flap them around you're move likely to lose balance.
7. Make sure you have the right grip on the bar. Your hands should be wider than shoulder width, as demonstrated in the video. If your grip is too narrow your shoulders will take over as the prime movers in this exercise.
8. Make sure you lower the bar straight down to your middle chest and push it straight up. Don't deviate from this range of motion.
9. Your glutes and shoulder blades should be touching the bench at all times throughout the set. It's OK to arch the back as long as the glutes and shoulder blades are fixed.

Smith Machine Incline Bench Press

Similar to the regular medium grip barbell incline bench press. The only difference is that the Smith machine acts as a spotter for you!

Declined Push Ups

Place hands on floor (wider than shoulders) and prop feet on a step, platform or (if you're advanced) an exercise ball. Slowly bend arms and lower body until elbows are at 90 degree angles. Straighten arms and push up without locking elbows. Keep abs tight throughout the movement!


This exercise works the chest, arms, abs, back and shoulders.