arbell Bench Press (Outer Pectorals)

1) Lie on a flat bench (keep head on bench and feet flat on floor)
2) Grip barbell 6 inches wider than shoulder width
3) Lower barbell to chest about 1 inch below nipples
4) Hold weight for short pause and press it back to starting position



Incline Barbell Bench Press (Upper Pectorals)

1) Lie on a incline bench (keep head on bench and feet flat on floor or base support)
2) Grip barbell 6 inches wider than shoulder width
3) Lower barbell to chest about 3 inches above nipples
4) Hold weight for short pause and press it back to starting position




Decline Barbell Bench Press (Lower Pectorals)

1) Lie on a decline bench (keep head on bench)
2) Grip barbell 6 inches wider than shoulder width
3) Lower barbell to chest about 3 inches below nipples
4) Hold weight for short pause and press it back to starting position




Wide Grip Barbell Bench Press (Outer Pectorals)

1) Lie on a flat bench (keep head on bench)
2) Grip barbell with a grip as wide as possible where you can safely control the weight
3) Lower barbell to chest about 1 inch below nipples
4) Hold weight for short pause and press it back to starting position




Close Grip Barbell Bench Press (Inner Pectorals and Triceps)

1) Lie on a flat bench (keep head on bench and feet flat on floor)
2) Grip barbell with a grip about 12 - 14 inches wide
3) Lower barbell to chest even with nipples
4) Hold weight for short pause and press it back to starting position




Incline Dumbell Press (Upper Pectorals)

1) Lie on a incline bench
2) Hold dumbells above shoulders palms facing each other
3) Lower dumbells straight down to sides of chest, arms close to sides
4) Hold weight for short pause and press it back to starting position




Dumbell Flies (Outer Pectorals)

1) Lie on a flat bench
2) Hold dumbells together at arms' length, palms facing each other
3) Lower dumbells to each side of chest in semicircular motion
4) Weight should be even with sides of chest, but back slightly in line with ears
5) Hold weight for short pause and press it back to starting position




Bent Arm Pull Over with EZ Curl Bar(Pectorals and Rib Cage)

1) Lie on bench, head over end, feet flat on floor
2) Hold dumbell in each hand at sides of chest in line with nipples
3) Lower weights past ears in a semicircular motion towards floor (always keep elbows in)
4) Lower dumbells to floor or as low as possible without pain
5) Pull dumbells back to sides of chest using same path




Pec Dec on Machine (Upper and Inner Pectorals)

1) Rest comfortably on machine
2) Keep upper arms high in line with shoulders
3) Keep forearms vertical, firm against pads, and contract pectorals




Cable CrossOvers (Upper and Inner Pectorals)

1) Face away from machine, hold upper pulley handles
2) Step away from machine far enough to raise weight stacks (feet about 24" apart)
3) Lean forward, bring arms to front, elbows locked, hands in line with nipples
4) Let arms back in semicircular motion, palms facing in.
5) Keep upper arms in line with shoulders
6) Press cables forward to starting position




Dips (Pectorals and Triceps)

1) Hold yourself erect on bars
2) Lower body by bending arms, elbows in close
3) Lower until forearms and biceps touch
4) Pause, then press back to arms' length, elbows locked
5) Do not swing back and forth