Lie on a bench with your back and head supported, feet firmly on the floor. Unrack the barbell, centering it over your chest. Lower the bar until it touches your mid-chest, then press it back up. Repeat.

Machine Chest Press

Sit in machine

Adjust the seat height so the handles are level with your mid-chest. Choose a suitable weight, and if the machine has a foot press, use it to bring the handles forward. Grab the handles and push them straight out. Repeat.

Stand in a staggered stance and grasp two high pulley attachments. Push the pulleys until they cross over in front of you, then return to the starting position with control. Repeat.

Adjust the seat so that the handles are just above shoulder level. Select your weight, and if available, use the foot press to lift the handles. Press the handles overhead until your arms are fully extended, then lower them slowly back. Repeat.

Hold a dumbbell in each hand while standing. Raise them in front of your body until they reach shoulder height, then lower them back down with control. Repeat.

Stand upright with a dumbbell in each hand by your sides. Raise your arms out to the sides until the dumbbells are at shoulder height, then lower them slowly. Repeat.

Lie on a bench with a narrow overhand grip on a barbell positioned above your shoulders. Lower the bar towards your forehead, then push it back up until your arms are fully extended. Repeat.

Hold a pulley machine bar with your elbows locked. Press the bar down until your arms are straight, then bring it back up to a 90-degree angle. Repeat.

Lie on the floor with your hands placed slightly wider than shoulder-width apart. Lift your body off the ground, keeping it straight and rigid. Lower yourself back down without letting your body touch the floor, then push back up. Repeat.