Chest Exercises - Complete Training Guide

Barbell Bench Press
Lay flat on the bench with your feet on the ground. With straight arms unrack the bar.
Lower the bar to your mid chest
Raise the bar until you've locked your elbows.
Push Up
Place your hands firmly on the ground, directly under shoulders.
Flatten your back so your entire body is straight and slowly lower your body
Draw shoulder blades back and down, keeping elbows tucked close to your body
Exhale as you push back to the starting position.
Dumbbell Incline Bench Press
Lay flat on the incline bench with your feet on the ground. Raise the dumbbells until you have straight arms.
Lower the dumbbells to your mid chest
Raise the dumbbells until you've locked your elbows.
Machine Pec Fly
Adjust seat height so handles align with chest. Sit and grip handles with elbows slightly bent.
Slowly bring handles together in front, keeping tension. Focus on squeezing chest muscles.
Return handles to starting position with controlled motion. Keep chest up throughout. Repeat for reps.

Barbell Bench Press