Lie back on a flat bench. Using a medium width grip (a grip that creates a 90 degree angle in the middle of the movement between the forearms and the upper arms), lift the barbell from the rack and hold it straight over you with your arms locked.

Slowly lower the barbell until it touches your middle chest. Hold for a second.

Using your chest muscles, push the barbell back to the starting position. Lock your arms and squeeze your chest in the contracted position at the top of the motion. Hold for a second and then start coming down slowly again. Repeat the exercise according to the training plan.

Lie back on an incline bench. Using a medium width grip (a grip that creates a 90 degree angle in the middle of the movement between the forearms and the upper arms), lift the barbell from the rack and hold it straight over you with your arms locked.

Slowly lower the barbell until you feel the barbell on your upper chest. Hold for a second.

Using your chest muscles, push the barbell back to the starting position. Lock your arms in the contracted position. Squeeze your chest, hold for a second and then start coming down slowly again. Repeat the exercise according to the training plan.

Secure your legs at the end of the decline bench and slowly lay down on the bench. Using a medium width grip (a grip that creates a 90 degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. The arms should be perpendicular to the floor.

Come down slowly until you feel the bar on your lower chest. Hold for a second.

Lower the bar back to the starting position and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. Repeat the exercise according to the training plan.

While holding a dumbbell lie on your back on a flat bench with your feet lying on the sides of the bench shoulder width apart. Press the dumbbell up so that it is at arm’s length above you. Both palms should be pressing against the underside one of the sides of the dumbbell. Your arms should be overhead and perpendicular to the floor.

While keeping your arms straight, lower the dumbbell slowly in an arc behind your head until you feel a stretch on the chest.

Push the dumbbell back up to the starting position. Hold for a second and then start coming down slowly again. Repeat the exercise according to the training plan.

Go down in a push up position with your body straight, supported by your extended arms and toes. Your hands should be outside of shoulder width. Hold on to the handles.

Initiate the movement by flexing the elbows and leaning to the right side, lowering your torso to the floor.

Return to the starting position by extending your elbows, pushing yourself back to center.

On the next repetition lower yourself to the left side.

Return to the starting position and repeat the exercise according to the training plan alternating sides.