Bench Press (Chest Press) Reps: 5-10 1. Lie face up on the bench with your hands gripping the bar slightly wider than shoulder-width apart. Most bars have a smooth ring in the rough knurling of the bar. If you have long arms, you can sart with your ring fingers on the ring. If you have short arms, starts with your hands inside the rings. 2. Take a deep breath and unrack the bar. 3. Lower the bar to your chest. 4. Pause for a second at the bottom of the lift and push the bar back to the starting position. Note: You should have a spotter for this exercise. Push-Ups Reps: 10+ depending on ability 1. Start on your stomach with your hands outside your shoulders. 2. Push yourself up so that your arms are fully extended and your body is making a straight line from your feet to your head. 3. Lower yourself until your chin almost touches the ground. 4. Pause for a second and push yourself up. Note: Staggering your hands by six inches makes the exercise more difficult by shifting more weight onto one side of your chest. Incline Dumbbell Press Reps: 8-12 1. Lie on an incline bench set around the second or third height (about 30 degrees). Hold a dumbbell in each hand. 2. Lean back and set each dumbbell on your chest with your elbows pointed down. If the dumbbells are too heavy to get into this position, you can have a partner hand the weights to you. 3. Push the weight up while exhaling until your arms are straight. 4. Pause for a second and slowly lower. Note: You should have a spotter for this exercise. Dips Reps: 5+ depending on ability 1. Most gyms have dip bars you can use for this exercise (horizonal bars about shoulder-width apart you can support yourself on). Hold onto the bars with your arms straight, your body upright, and your palms facing toward you. 2. Slowly lower yourself until your upper arms are parallel with the ground. 3. Pause for a second and Push back to the starting position. Note: If you want to do this exercise at home, you can use a chair insteasd of dip bars. References: https://www.muscleandperformance.com/training-performance/top-10-best-chest-exercises https://www.bodybuilding.com/content/10-best-chest-exercises-for-building-muscle.html https://www.acefitness.org/education-and-resources/lifestyle/exercise-library/body-part/chest/view-all