Flat Bench Press
Muscles Used: Pectorals, triceps, anterior deltoids
How to do flat bench press: Position yourself by laying down flat on a bench and grip your hands on the bar with a width of your shoulders or slightly wider. Lift the bar off from the supports and lower the bar slowly to the middle part of your chest, inhaling while the bar is going down. When it is almost touching your chest, exhale and lift the bar back to the beginning position. Be cautious that when the bar gets down to your chest, this is your weakest point of the exercise and to avoid injury it is a good idea to have a spotter incase you need assistance. Make sure you do not lock your elbows at the end of each rep.
Flat Dumbbell Press
Muscles Used: Pectorals, triceps, anterior deltoids
How to do flat dumbbell press: Begin with the dumbbells a bit above your chest. As you exhale, lift them slowly until you are almost fully extended, then contract your pectoral muscles as much as you can. This causes the dumbbells to touch at the top of the movement. Then slowly lower the weight back down to the beginning position while inhaling at the same time.
Dumbbell Flyes
Muscles Used: Pectorals, triceps, anterior deltoids
How to do dumbbell flyes: Begin by holding a dumbbell in each hand and lie back. Raise the weight over your head so that your palms are facing each other. Then lower the weights slowly in motion similar to an arch with your elbows slightly bent. Lower the dumbbells down until you have a good stretch across your pectorals. When you lower the dumbbells thrust your chest out to increase the stretch. Take a pause and the lift the weights in the same way. It is important to contract your pectorals at the top of the motion.