1. Lie on your back on the bench and grip the bar approximately shoulder width.
  2. Press bar up till arms are completely extended and lower slowly towards nipple line, keeping elbows tight to your torso the entire time (this will engage triceps more).
  3. When the bar reaches an inch from your chest then start pressing bar back up while still keeping elbow tight to torso and repeat for desired amount of repetitions.
  1. Angle bench 20-40 degrees.
  2. Start with the inner part of dumbbells touching nipples. Retract shoulders and tuck elbows in slightly.
  3. Press dumbbells up and bring together at the top of the movement and squeeze for maximal contraction.
  4. Lower slowly and Stretch chest out at the bottom, pause for a second to remove all momentum before repeating. Need personal training or/and meal plans?
  1. Lay on a bench, retract your shoulders and tuck elbows in slightly.
  2. Grip bar slightly wider than shoulder width.
  3. Lift off rack and lower the bar slowly to touch chest, in line with nipple line.
  4. Press the bar back up so arms are straightened and repeat.
  1. Lying on the bench, hold dumbbells out in front of you at chest height. With shoulders pulled back and a slight bend in the elbow, slowly lower the dumbbells to the side in a wide arc until there is a stretch in your chest.
  2. With controlled tempo, begin to return the dumbbell to the starting position – concentrate on drawing the elbow to the midline of the body (and imagine you’re hugging a barrel) and then repeat.
  1. Grabbing the bars with arms straightened, retract shoulders and Lean forward slightly (to recruit more pectoral muscle fibres) and with a controlled tempo, lower yourself until you feel a stretch on your chest.
  2. Using your chest and triceps, push yourself up to the starting position and repeat.
  1. Lying on the bench, start with the inner part of dumbbells touching nipples. Retract shoulders and tuck elbows in slightly.
  2. Press dumbbells up and bring together at the top of the movement and squeeze for maximal contraction.
  3. Lower slowly and Stretch chest out at the bottom, pause for a second to remove all momentum before repeating.
  1. Align pulley height level with chest.
  2. Gripping each handle, stand in the middle of the pulleys with arms extended to the side so there is a stretch in the chest
  3.  Keeping a slight bend in the elbow, bring the handles so they meet directly in front of your chest. Squeeze chest hard for at least 1 second, before slowly releasing to start position and repeating.
  1. Lying on the bench, retract your shoulders and tuck elbows in slightly.
  2. Grip bar slightly wider than shoulder width.
  3. Lift off rack and lower the bar slowly to touch chest, in line with nipple line.
  4. Press the bar back up so arms are straightened and repeat.
  1. Place dumbbells together with palms inward
  2. Place hands in mid line of your chest
  3. While lowering and pressing the weight push the dumbbells together for increased tension and more stability
  4. Lower to an inch from your chest, press and repeat
  1. Place dumbbells together with palms inward
  2. Place hands in mid line of your chest
  3. While lowering and pressing the weight push the dumbbells together for increased tension and more stability
  4. Lower to an inch from your chest, press and repeat
  1. Align pulley height level with chest.
  2. Gripping each handle, stand in the middle of the pulleys with arms extended to the side so there is a stretch in the chest. Keeping a slight bend in the elbow, bring the handles so they meet directly in front of your chest.
  3. Squeeze chest hard for at least 1 second, before slowly releasing to start position and repeating.
  1. Place dumbbells together with palms inward
  2. Place hands in mid line of your chest
  3. While lowering and pressing the weight push the dumbbells together for increased tension and more stability
  4. Lower to an inch from your chest, press and repeat