Press Up

Get yourself into press up position, with your arms about shoulder width apart. Balance your weight on your toes and palms with your hands a comfortable distance apart. Keep our back straight and slowly lower yourself to the floor, pause and push yourself back up. Link to this post!

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Pec Deck

Position yourself at a pec deck machine with your back on the pad. Place forearms on padded lever. Position your upper arms approximately parallel. Release foot lever and push levers together. Return until chest muscles are fully stretched. Link to this post!

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Dumbbell Fly

Grab a pair of dumbbells and lie flat on a bench. Hold the dumbbells above your chest with your arms fixed in a slightly bent position. Lower dumbbells to yoursides until you feel the stretch in your chest muscles. Bring the dumbbells together in an arc or hug motion unyil they almost touch together. Pause and slowly return to the starting position. Link to this post!

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Dumbbell Bench Press

Lie on your back on a flat bench with a dumbbell in each hand, palms facing forwards. Extend your arms straight above your chest. Lower the dumbbells until they’re resting along the sides of your chest. Pause, then press the dumbbells back up. Link to this post!

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Barbell Bench Press

Lie on your back on a flat bench with an overhand grip, your hands about shoulder-width apart. Hold the bar over your chest and keep your arms straight. Slowly lower the bar to your chest. Push back up to the starting position. You can use a barbell or a smith machine for this exercise. Link to this post!

Workout Routines, Plans and Home Workouts