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Step 1
Warm up. Always begin by stretching and doing a warm up set or two with low weight. This primes the muscles for the upcoming workout and ensure you aren't cold and stiff.
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Step 2
Start and finish positionThe barbell bench press is perhaps the most well-known exercise. Lying on the flat bench, grasp the bar with a wider than shoulder width grip, position the bar straight above the upper chest, and then slowly lower the weight until it touches your chest. Push the weight back up to the starting position and repeat for 4 sets of 10, increasing the weight for each set.
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Step 3
Incline dumbbell pressTry the incline dumbbell press. This is performed much like the bench press, except that it uses an incline bench and dumbbells rather than a barbell. This allows for a greater range of motion and reaches more muscle fibers than a barbell. Raise the dumbbells over your head, and lower down to the chest as far as you can comfortably go. Do 4 sets of 10 repetitions.
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Step 4
Pushup start and end positionDo some pushups. This is a simple but often overlooked exercise at the gym. Place your hands slightly wider than shoulder width apart on the floor, and push yourself off the floor, and then lower yourself back down. This makes an excellent warm up exercise, but it can be used elsewhere in the routine if you prefer.
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Step 5
Butterfly machine start positionUse a butterfly machine. Sit in the machine and place arms into padded guides. Push handles together, while squeezing your chest. Start off with low weight until you feel certain you can perform 4 sets of 10 repetitions. This can also be done with dumbbells on a bench if your gym has no machine.
