Lay flat on the bench with your feet on the ground. With straight arms unrack the bar.
Lower the bar to your mid chest
Raise the bar until you have locked your elbows.
Machine Pec Fly
Adjust seat height so handles align with chest. Sit and grip handles with elbows slightly bent.
Slowly bring handles together in front, keeping tension. Focus on squeezing chest muscles.
Return handles to starting position with controlled motion. Keep chest up throughout. Repeat for reps.
Push Up
Place your hands firmly on the ground, directly under shoulders.
Flatten your back so your entire body is straight and slowly lower your body
Draw shoulder blades back and down, keeping elbows tucked close to your body, Exhale as you push back to the starting position.
Dumbbell Incline Bench Press
Lay flat on the incline bench with your feet on the ground. Raise the dumbbells until you have straight arms.
Lower the dumbbells to your mid chest
Raise the dumbbells until you have locked your elbows.
Dumbbell Fly
Dumbbell fly exercise targets the sternal heads of your pectoralis major muscles, which are found in your chest, but also strengthens your triceps, deltoids, biceps, wrist flexors and brachialis muscles.
Dumbbell fly exercise will help you build fully defined pectorals. It is one of the best exercises you should do If you want a defined and more shred chest muscle.
Chest Dips
Stand facing a set of parallel bars with your hands shoulder-width apart and palms facing inward.
Lower your body by bending your elbows and leaning forward slightly, keeping your elbows close to your sides.
Push yourself back up to the starting position by straightening your arms, exhaling as you do so.
Lying Chest Press Machine
Push the handles upwards until your arms are fully extended, but be careful not to lock your elbows, this will be your starting position.
Slowly lower the handles back towards your chest, keeping your elbows at a 90-degree angle.
Push the handles back up to the starting position, using your chest muscles to drive the movement.
Incline Chest Fly Machine
Sit on the machine with your back flat against the backrest and your feet firmly planted on the floor.
Keeping a slight bend in your elbows, exhale and bring the handles or levers together in front of you.
Inhale and slowly reverse the movement, bringing your arms back to the starting position in a controlled manner.
