Barbell Bench Press

• 1). Find a flat bench with a 45-pound barbell. Lie on your back with your feet touching the floor. Position your feet widely and firmly on the floor in order to use your legs to help control the weight. Grab the barbell above.
  
  
• 2). Lift the barbell off of the rack and lower it slowly to just above the chest. Do not rest the bar to your chest as this takes the pressure away from the pectoral muscles. Lower the bar in a slow motion in order to stretch and really target the inner chest muscles.
  
  
• 3). Push the bar back to the starting position in an explosive fashion above the chest. Keep elbows close to your body. Do not lock the elbows at the top of the movement. Repeat this movement as many times as you can.
  
  

Dumbbell Bench Press

• 1). Position yourself on a flat bench on your back with your feet on the floor for stability. Grip the dumbbells in each hand. Stretch your arms out wide at your sides with elbows slightly bent and palms facing inward.
  
  
• 2). Bring the dumbbells at arm's length above the chest with palms facing inward. At the crest of the movement, squeeze your pectorals together.
  
  
• 3). Lower the dumbbells slowly in a controlled way while pushing the chest out. Return to the starting position slowly. Repeat the process.
  
  

Pushups

• 1). Position your hands on the floor slightly beyond the shoulders, wide apart. Keep your back and knees straight.
  
  
• 2). Slowly lower the body until your nose touches the floor.
  
  
• 3). Push yourself upward vigorously with your arms. It is important to keep the back and body straight throughout the movement. Repeat pushups as many times as you can manage.