Dumbbell bench press
Lie on a flat bench holding two dumbbells over your chest with an overhand grip. Push up until your arms are straight, then lower under control.
Incline dumbbell press
Lie back on a bench set to a 30-degree angle and lift the weights up to shoulder height, palms facing away from you. Breathe out as you press up with both arms. Lock out your arms and squeeze your chest before returning slowly to the start position.
Lie face up on a bench as if you were going to perform a standard bench press. Unrack the bar and hold it straight over your neck then slowly lower until it's almost touching your Adam's apple. Pause then drive the bar back up to the start position.
Cable pec fly
Attach stirrup handles to the high pulleys of a cable crossover machine. Take one in each hand – your arms should be outstretched with a slight bend at the elbow. Place one foot slightly forward, brace you core, and pull the handles slightly downward and across your body until your hands meet, then return to the start position.
Dumbbell incline fly
Hold a dumbbell in each hand and lie on an incline bench. Start with your arms extended directly above you and then slowly lower them out to the side, keeping a slight bend at the elbow. Reverse the action and bring your arms above you again, then repeat.
Lying dumbbell triceps extension
Grab a pair of dumbbells and sit on the end of a flat bench. Lie back and raise the dumbbells above your head using a neutral grip, palms facing each other. Bending at the elbows and keeping your upper arms set, lower the dumbbells until they are about level with your ears. Squeeze your triceps and raise the dumbbells back to the starting position.