Muscles targeted – Pectoralis Major, Anterior Deltoids, Lateral Deltoids, Triceps

1. Adjust the bench and handlebars.
2. Lie flat on the bench with your feet on the ground (or on a step).
3. Hold the grips which should be vertically above the chest. 
4. Your hands should be slightly wider than shoulder width.
5. Inhale as you lower the weight to the level of the middle of your chest. 
6. Your elbows should stay away from your body.
7. Avoid locking the elbows when you reach the top of the movement.

Dumbbell Chest Press

Muscles Targeted – Pectorals, Deltoids, Triceps 

• Lie on a flat bench with your feet pressed into the floor. 
• Press your shoulders back into the bench. 
• You can have a slight arch in your back. 
• Hold two dumbbells up to the ceiling with your palms up.
• Lower the dumbbells slightly wider than your mid chest.
• As you exhale press the dumbbells up towards the ceiling

• Your eyes should be directly under the barbell and the bar should be no higher than your wrists when your arms are locked out overhead. 
• Your hands should be on the bar just a bit wider apart than your shoulders. 
• You can have a slight arch in your back. 
• Lift the barbell and move until it is over your chest. 
• Lower the bar towards your chest.
• As you exhale press the bar up towards the ceiling

Muscles Targeted – Pectorals, Deltoids, Triceps 

• Lie on your back on a bench and hold dumbbells to your chest. Once you are in position, take a deep breath, then press the dumbbells to lockout at the top.
• Slightly retract your shoulder blades, unlock your elbows, and slowly lower the dumbbells out to the side  while maintaining the angle at your elbow.
• Once the dumbbells reach chest level (or as far as you feel no pain), return to the starting position by squeezing your pecs together. 
• Without allowing the dumbbells to touch, start the next repetition, and continue until the set is completed.

Place your hands on the floor slightly wider than shoulder width apart and extend your legs behind you, into a plank position. Brace your core and lower your body until your chest is just above the floor. Slowly lower your chest down towards the floor and press through your hands to return to the top of the press up. Remember to keep your core tight and your back flat throughout the movement, your elbows close to the sides of your torso, and to fully extend your elbows at the top of the press up.