Chest

Lie on a flat bench with your feet planted and hands slightly wider than shoulder-width on the bar. Brace your core, lower the bar to mid-chest with control, then press it back up until your arms are straight. Keep your elbows tucked slightly and maintain tension through your chest throughout.

Set the bench so the bar lines up roughly with mid-chest. Keep your feet planted, shoulder blades pulled back, and lower the bar with control. Press up by driving through your chest, keeping your elbows slightly tucked rather than flared.

Lie back on a bench with a slight bend in your elbows. Open your arms wide in a controlled arc until you feel a stretch across your chest, then bring the dumbbells back together by squeezing through the chest — not by bending your elbows.

Set the cables slightly above shoulder height and step forward into a stable stance. With a soft bend in your elbows, bring your hands together in a wide arc, squeezing through your chest. Return slowly until you feel a stretch without letting the weight pull your shoulders forward.

Lie on a flat bench with a cable handle in each hand, elbows slightly below shoulder height. Press the handles up until your arms are straight, squeezing your chest at the top. Lower with control, keeping your wrists neutral and tension on the chest throughout. 

Lie back on a bench with your feet planted and shoulder blades pulled together. Lower the dumbbells to just outside your chest with control, then press them up in a smooth line, keeping your elbows slightly tucked and your wrists strong.

Set the bench on a slight incline and plant your feet firmly. Lower the dumbbells to just outside your upper chest with control, keeping your shoulder blades pulled back. Press the dumbbells up in a smooth line without letting your elbows flare too wide.

Lie on the bench with the cables set low beside you. With a soft bend in your elbows, open your arms wide until you feel a stretch through your chest, then bring the handles back together in a smooth arc. Keep your shoulders down and avoid bending your elbows to move the weight.

Set your hands just outside shoulder width and keep your body in a straight line from head to heels. Lower your chest toward the floor with your elbows slightly tucked, then press back up by driving through your palms and squeezing your chest.
Add a plate to your upper back for extra resistance once you can perform the movement with good control.

Lie back on an incline bench with the bar positioned above your upper chest. Grip the bar slightly wider than shoulder-width, brace your core, and lower the bar toward your upper chest. Press back up until your arms are straight, keeping your elbows slightly tucked and your chest lifted throughout.

Lie on a decline bench with the bar positioned above your lower chest. Grip the bar slightly wider than shoulder-width, brace your core, and lower the bar under control. Press back up until your arms are straight, keeping your elbows slightly tucked and tension through the lower chest.

Lie on a flat bench and hold the barbell with an underhand grip, hands slightly wider than shoulder-width. Lower the bar toward your upper chest while keeping your elbows tucked. Press back up, focusing on the upper chest and triceps as you extend your arms.

Sit upright on a 90° bench with a cable handle in each hand. Keep your elbows slightly below shoulder height and press the handles forward until your arms are straight. Squeeze your chest and shoulders, then return with control while keeping your torso tall.

Set the pulleys low and hold a handle in each hand. With a slight forward lean, sweep your arms upward in an arc until your hands meet around mid-chest height. Keep a soft bend in your elbows, squeeze your chest at the top, and lower with control to keep tension throughout.

Set the pulleys above shoulder height and hold a handle in each hand. With a slight forward lean, sweep your arms downward and inward until your hands meet around chest height. Keep a soft bend in your elbows and focus on squeezing the front delts. Return with control to keep tension on the shoulders.

Lie across a bench holding a dumbbell above your chest. Lower it behind your head with a slight elbow bend, then pull it back over your chest while keeping your ribs down and core tight.

Lie flat on a bench with a dumbbell in each hand. Keeping your arms straight with a soft elbow, sweep the weights from above your head down in a wide arc toward your hips. Keep tension through the chest the whole way.

Lie flat on a bench with your head toward a low pulley and hold the rope or handle overhead. With soft elbows, pull the cable down toward your hips, squeezing your lats. Control the return without arching your back.

Place the Bosu flat-side down and grip the dome with your hands close together. Lower your chest toward the ball, keeping your elbows tucked. Press back up while bracing your core.

Place the Bosu ball dome-down and grip the edges of the flat platform. Step into a plank, lower your chest toward the platform, then press back up while keeping your core tight.