For weight, you can either hang a dumbbell between the legs (squeezing the DB between the knees or better, put on your weight belt and use a weight belt ‘plate hanger’ or use a dipping belt (mostly for DB use, not plates).

1. Inhale and bend your elbows to allow your body to sink down as far between the bars as possible. The perfect position is to bend your elbows until you upper arm is parallel to the floor and your upper arm/forearm is at a 90 degree angle.

2. Straighten your arms back to starting position, exhaling as you complete the movement. Repeat the next repetition.

Notes:
Before beginning this exercise, make sure that your muscles are well warmed.

The more you bend forward, the more you work the pectorals. The more you straighten your torso, the more you involve the triceps.

This exercise is excellent for stretching the pectoralis major and increasing the flexibility of the pectoral girdle.

Beginners must use caution because this exercise requires conditioned muscles and sufficient strength. Using a machine that allows weighted resistance is best for the beginner.

Sets of 8-12 reps give best results.

1. Inhale and force the chest pads together until they touch in front of your chest.

2. Exhale as you return to starting position and complete the movement. Repeat the next repetition.

Notes:
This exercise works and also stretches the pectoralis major. Additionally, it develops the coracobrachialis and the biceps short head.

This exercise is good for beginners because it helps to build a good strength foundation before advancing to more complex movements.

2. Push the handles together slowly as you squeeze your chest in the middle. Breathe out during this part of the motion and hold the contraction for a second.

3. Return back to the starting position slowly as you inhale until your chest muscles are fully stretched. Repeat for subsequent repetitions.

Also, you can use pulleys or an exercise band to perform this movement. Also, there is a variety of the Pec Deck Machine where you place your forearms on the pad, with the elbow and a 90 degree angle. You then squeeze your elbows together.

1. Inhale and extend your arms until the weights touch. Do not lock your elbows in the straightened position.

2. Exhale while completing the movement. Repeat the next repetition.

Notes:
This exercise works the pectorals (particularly the upper part) and also stretches them. It also works the anterior deltoids, serratus anterior, pectoralis minor and triceps. The latter two muscles help to stabilize the scapulae and allow the arm to work with the torso.

To isolate the effort on the upper pectorals, start the movement with an overhand grip and rotate your wrists so the dumbbells face each other.

1. Inhale, then lower the dumbbells until your elbows are shoulder height.

2. Press the dumbbells back to starting position as you exhale. Repeat the next repetition.

Notes:
This exercise isolates the pectorals (particularly the upper part). Combining this exercise with the pullover helps to stretch your ribcage.

1. Inhale and lower the bar until it reaches your upper chest at the base of your neck.

2. Press the bar back up until your arms are fully extended or straightened. Exhale as you complete the movement. Repeat the next repetition.

Notes:
This exercise works the upper pectorals, anterior deltoids, triceps, and serratus anterior.

You can also use a Smith machine to perform this exercise.

This exercise has been around for decades and will build strong shoulders. Hence the name ‘shoulder press’ in cross-fit circles. It is however one of the primary exercises for bodybuilding.

1. Sit with your back straight. Take an overhand grip on the barbell and rest it on your upper chest. The best way to do this is to have the bar on a squat rack about shoulder height so that it is easy to remove, step back from the rack and ensure your balance.

2. Inhale and press the barbell straight up.

3. Exhale at the top of the movement. Return to starting position and repeat the next repetition.

Notes:
This exercise works the anterior and medial deltoids, upper pectorals, upper trapezius, triceps, and serratus anterior. This exercise is king of all shoulder development exercises.

You can perform this exercise while standing, but you must avoid hyperextension of the spine. Also, while standing, you can drop the weight behind the head/neck. However, the load becomes much heavier and the movement is very isolational. Doing it behind the neck creates numerous injuries and is not recommended as there are safer exercises for the behind-the-neck movement.

Place your elbows slightly forward for more work to the anterior deltoids.

To involve the medial deltoids more intensely, flare out your elbows. Many machines and racks allow you to perform this movement with less concentration on the correct position. This will help you focus on the deltoids. An excellent machine for this exercise is the Smith machine.

Variations can include a narrow grip with your elbows forward, which primarily works the anterior deltoids and upper pectorals. Also, a wide grip with your elbows flared out, which primarily works the anterior and medial deltoids.

WARNING! This is the most injury-prone exercise in the gym thus, take precautions not to lift too heavy. To reduce chance of injury, let knees bend down so that you dip slightly then, push upward straightening the knees as you also push the weight, similar to a push press. This will help lessen rigidity of a static weight and gain just a little momentum so that you are not pushing from a pure static position.

1. Inhale as you lower the weight behind your head, slightly bending your elbows.

2. Return to the starting position. Exhale as you do so. Repeat the next repetition.

Notes:
This is a great exercise to develop the entire pectoral muscle. It also works the pectoralis minor, triceps long head, teres major, lats, serratus anterior, and the rhomboids.

This movement will stretch your ribcage. Do so by using a light-weight dumbbell and make sure you bend your elbows slightly. The best position to accomplish this is to use either a convex bench or to lie across a flat bench with your pelvis lower than your pectoral girdle.

Inhale as much as possible when you begin the movement; exhale as you raise the dumbbell, not before.

1. Inhale and lower the dumbbells to chest level, bending your elbows and rotating your forearms to bring your hands into pronation, i.e, at the bottom of the lift your palms will be in the direction of your feet.

2. Press the dumbbells back up and do an isometric contraction to isolate the stress on the upper pectorals. Exhale as you complete the movement. Repeat the next repetition.

Notes:
This exercise is similar to the barbell bench press. The longer range of motion possible with dumbbells helps stretch the pectoralis major thereby increasing flexibility. Other muscles involved in this exercise include the triceps and anterior deltoids.

1. Inhale, then lower the dumbbells until your elbows are at shoulder height, i.e., your upper arms will be parallel with the floor.

2. Press the dumbbells back up while exhaling. Repeat the next repetition.

Notes:
Perform a short isometric contraction (squeeze) at the end of the movement to place more focus on the upper pectorals (sternal part).

This exercise isolates the pectoralis major and is great for improving flexibility.