Chest Workout

Bench Press

• Lie down on your back on a bench and hold 2 dumbbells at chest level along your body, palms facing your feet.
  
• Raise the dumbbells straight up until your elbows are close to being locked and lower them back slowly after a short pause.
  
• Breathe out when raising the dumbbells and breathe in when lowering them back.
  

Bench Press (Neutral Grip)

• Lie down on your back on a bench and hold 2 dumbbells at chest level along your body, palms facing each other.
  
• Raise the dumbbells straight up until your elbows are close to being locked and lower them back slowly after a short pause.
  
• Breathe out when raising the dumbbells and breathe in when lowering them back.
  

Incline Bench Press

• Lie down on your back on an inclined bench and hold 2 dumbbells at chest level along your body, palms facing forward.
  
• Raise the dumbbells straight up until your elbows are close to being locked and lower them back slowly after a short pause.
  
• Breathe out when raising the dumbbells and breathe in when lowering them back.
  

Incline Bench Press (Neutral Grip)

• Lie down on your back on an inclined bench and hold 2 dumbbells at chest level along your body, palms facing each other.
  
• Raise the dumbbells straight up until your elbows are close to being locked and lower them back slowly after a short pause.
  
• Breathe out when raising the dumbbells and breathe in when lowering them back.
  

Decline Bench Press

• Lie down on your back on a decline bench and hold 2 dumbbells at chest level, palms facing forward.
  
• Raise the dumbbells straight up until your elbows are close to being locked and lower them back slowly after a short pause.
  
• Breathe out when raising the dumbbells and breathe in when lowering them back
  

Lying Fly

• Lie down on your back on the bench and grab one dumbbell with each hand at body height, elbows just slightly arched.
  
• Raise the dumbbells until they are side by side on top of you and slowly lower them back after a short pause.
  
• Try to maintain the same angle in your elbows throughout.
  

Incline Fly

• Lie down on your back on an incline bench and grab one dumbbell with each hand at body height, elbows just slightly arched.
  
• Raise the dumbbells until they are side by side on top of you and slowly lower them back after a short pause.
  
• Try to maintain the same angle in your elbows throughout.
  

Straight-Arm Pullover

• Lie down on your back on one end of the bench and hold one dumbbell with both hands above your chest area, arms extended.
• Raise the dumbbell straight up until your arms are perpendicular to the floor and lower it back after a short pause.
• Keep your arms extended throughout by keeping still the angle of your elbows.
  

Bent-Arm Pullover

• Lie down on your back on one end of the bench and hold 2 dumbbells below your head level, elbows at 90 degree angles.
  
• Raise both dumbbells until they are next to your chest while maintaining a 90 degree angles in your elbows and lower them back after a pause.
  
• Breathe out when raising the dumbbells and breathe in when lowering them back.