Bench press
Emphasis: pectoralis major, anterior deltoid, triceps
Lie faceup on a bench, grasp a barbell a little wider than shoulder width and raise it slightly above the center of your chest. While contracting your chest, press the bar upward until your arms are fully extended. (Make sure you don’t lock your elbows.) Slowly lower the bar back to the start position and repeat.
Tip: You can emphasize different parts of your chest by changing the angle of the bench. Just elevate one end with a sturdy platform, a box, phonebook, etc. (An incline press will emphasize the upper-chest area; a decline will emphasize the lower-chest area.)
Flye
Emphasis: pectoralis major
Lie faceup on a bench holding dumbbells directly above your chest with your arms fully extended and palms facing in. Slowly lower the weights straight out to your sides, trying to keep most of the motion in your shoulder joints, not your elbows. Lower the weights to a point where you feel a slight stretch in your chest. Next, squeeze your pecs and bring the dumbbells together in a semicircular motion back up to the start position. Repeat.
Tip: Never go too deep with this movement; doing so can overstretch the chest muscles and stress the shoulder joints.
