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| Chest Exercises |  Barbell Bench Press
This exercise targets pectoralis major, mid chest, anterior deltoids, and triceps.
Lie on your back on a flat bench. If there is an excessive arch in your back, put your feet on the edge of the bend or on a low step. Take the bar with your hands just over shoulder-width apart, palms facing forwards. Remove the bar from the barbell rack and place it directly over your chest. Your arms should be fully extended. Slowly move the bar down towards your chest. Touch your upper chest above your nipple line with the bar. Hold there for about 2 seconds. Push the bar upwards in a lightly backwards arc so that it ends up over your shoulders.
Dumbbell Bench Press
This exercise targets pectoralis major, anterior deltoids, and triceps.
Lie on your back on a flat or incline bench. If there is an excessive arch in your back, put your feet on the edge of the bench. Take a pair of dumbbells, with your palms facing forwards and your arms fully extended. Position them over your shoulders. Slowly move the dumbbells down to your armpit region. Hold there for about 2 seconds. Then press the dumbbells back to the starting position.
Incline Barbell Bench Press
Such muscles as pectoralis major especially upper chest, anterior deltoids, triceps, and pectoralis major are used.
Lie on an incline bench at bout angle of 30-60°. Take the bar with your hands shoulder-width apart, palms facing forwards. Remove the bar from the barbell rack so it is placed directly over your collarbone with your arms fully extended. Bend your arms, pulling your elbows out to the sides, and slowly move the bar down to your chest. Touch the upper part of your chest beneath your collarbone with the bar. Remove the bar back to the starting position.
Incline Dumbbell Bench Press
This exercise targets such muscles as pectoralis major, especially upper chest, anterior deltoids, and triceps.
Sit on an incline bench at the angle of 30-60°. Take a dumbbell in each hand and position them on your thighs. Lie on the bench with bringing the dumbbells at the level of your shoulders. Your palms should face forwards. Press the dumbbells directly over your upper chest until your arms are fully extended. Hold there for about 2 seconds. Slowly move the weights down until they are by your shoulders. You should achieve a maximum but comfortable stretch. Pause for a second before pressing them up again.
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