The first step is to arch your back and drop your shoulder blades. This will make sure that your chest is being well targeted. Place your hands about shoulder width apart on the barbell and lift the weight up. Bring the barbell down to your chest while maintaining the arched position.

Position the bench so that it is at a 45-degree angle. Use light to moderately heavy dumbbells. With this exercise, be sure to drop your shoulder blades and maintain an arched back, keeping your chest up. Keep a slight bend in the elbows as well. The dumbbells will travel to your sides so you will feel a good stretch- be sure not to go too far to the sides and keep the dumbbells in front of you, not above your head. Squeeze your pectoral muscles at the top of the movement.

This machine will target your chest and triceps. Adjust the seat so that your feet are comfortably on the ground. Choose a weight that is comfortable for you, keeping in mind that the machine itself is already weighted. Keep your chest up, back arched, and shoulder blades dropped while planting your feet on the ground for stability. Move the handle bars up and squeeze at the top of the movement.

Choose weights that are moderately heavy for you and position the bench at a 45 degree angle. Maintain an arched back and drop your shoulder blades. Hold the dumbbells at a slight angle by turning your wrists inwards a bit. Bring the dumbbells to your chest and be sure to squeeze at the top of the movement.