Pectorals

BARBELL BENCH PRESS

1. Lie back on a flat bench
2. Use a medium width grip (need to create a 90 degree angle between forearms and upper-arms)
3. Lift bar from the rack, hold it straight over you with arms locked
4. Breathe in, began coming down until bar touches middle chest
5. Hold it for 10 seconds and push the bar back to your starting position while breathing out
6. Lock your arms and squeeze your chest muscles during your reps
7. Repeat the movement for about 20 repetitions (lowering the weight should take around twice as long as lifting it)

FLAT BENCH DUMBBELL PRESS

1. Lie down on a flat bench with a dumbbell in each hand resting on top your thighs
2. Lift the dumbbells one at a time so that you can hold them in front of you at shoulder width
3. Once at shoulder width, rotate wrists forward so that the palms of your hands are facing away from you
4. Breathe out while you use your chest to push the dumbbells up
5. Lock your arms at the top of the lift, squeeze chest before coming down slowly
6. Repeat movement for 20 reps

DIPS FOR CHEST

1. Hold body at arm length (locked) above the parallel bars
2. While breathing in, lower yourself slowly with your torso leaning forward around 30 degrees or so and your elbows flared out slightly until you feel a slight stretch in the chest
3. Once you feel the chest, use you chest to bring your body back to the starting position as you breathe out
4. Repeat movement for 15 reps