Mid and Lower Chest

Dumbbell Bench Press

Difficulty: Beginner

  1. Start by lying flat on a bench with a dumbbell in each hand.
  2. Hold the dumbbells at chest level with your palms facing forward.
  3. Engage your core and press the dumbbells upward until your arms are fully extended.

Band Pushup

Difficulty: Beginner

  1. Loop the band around your mid-back. The ends of the bands should be around your hands between your thumb and pointer finger.
  2. This exercise can be done from the knees or the toes depending on experience level.
  3. Begin by breaking at the elbows until your upper arm is by your side. Then extend at the elbows back into the top position.

Cable Pec Fly

Difficulty: Beginner

  1. Use a handle attachment set all the way to the bottom of the machine.
  2. Bring both of the handles to your chest and make sure you are in the center of the cable crossover.
  3. Walk a few steps forward. Then press the weight forward. From there, your shoulders should horizontally abduct and adduct while your elbows stay in a fixed position.


Difficulty: Intermediate

  1. Hold your body with arms locked above the equipment
  2. Lower your body slowly while leaning forward, flare out your elbows
  3. Raise your body above the bars until your arms are locked.