#1 Barbell Bench Press
Position yourself on the bench with your feet firmly on the ground and your back flat. (The bar should be directly over your eyes, and your head, shoulders, and buttocks should be on the bench.)
Grasp the barbell with palms forward and thumbs wrapped around the bar. Move the bar into starting position, with help from a spotter if needed. Position the bar over your chin or upper chest, keeping your elbows and wrists straight.
Inhale, and lower the bar slowly until it just touches your chest below your armpits. As you lower, flare your elbows out slightly to build pectoral strength. Next, exhale and press the bar up, keeping your wrists straight and your back flat.
This is very similar to the bent arm barbell pullovers, except that you will be using a dumbbell instead of a barbell. Lie flat on your back on a flat bench. Begin by holding the dumbbell above your chest with your elbows slightly bent. Slowly lower the dumbbell back so as to stretch your arms (and the dumbbell) back behind your head as far as you can reach. Your arms and the dumbbell will actually go behind/above your head and will drop down below the bench- this will really give you a great stretch! Return the dumbbell to the start position slowly, focusing on keeping your elbows locked in the slightly bent position.
Begin with the hands about shoulder width apart with your fingers pointing forwards or slightly inward. Keep your entire body strait and stiff by bracing your abs and tightening your quads. It’s also helpful to tighten the gluteus muscles in your butt to add more core stability. Lower yourself down to the floor by bending at the elbow joint while keeping your whole body tense and stiff. Pause when you’re an inch or two from the floor or when you’re touching the floor but not resting on it. Press yourself back up by straitening your arms until they are strait but not locked out
You need a high pulley machine for this exercise. You can do this exercise either with your feet planted hip-width apart, or with one in front of the other as if you are walking. Be sure that your hands are below your shoulders and your elbows are crooked a bit.
Make your movements slow and controlled—no jerking—as you bring your hands together and extend your arms. For a wider arc and more resistance, move your arms down first and then in toward each other to cross one hand over the other. (Avoid overextending the cross.)
Bring your arms slowly back to the starting position with control.
Lie flat on your back on a free standing flat bench. Have your spotter hand you each dumbbell and slowly press them upward and together. When you press them upward, you want to do so in an explosive fashion. Conversely, be sure that when you lower the dumbbells you do so in a slow and controlled fashion. Repeat this movement for as many repetitions as you can until failure. Remember to always use a spotter when performing this and almost every other free weight exercise
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