BENCH PRESS
Primary Muscles: Chest
Secondary Muscles: Delts, Triceps
Best Rep Range: Between 8 & 10 (occasionally doing 6)

Lay on the bench and grip the bar with a grip slightly wider than shoulder width.
Make sure you keep your body flat against the bench and under no circumstances should you arch your back.
When you lift you should do it in a slow and controlled manner and never use a weight that you can't handle.
Lower the bar down to your chest and once there slowly press the bar back up to the starting position.

The one mistake most beginners make with this excercise and for that fact many others as well is that they hold their breath. DO NOT HOLD YOUR BREATH!

DUMBELL PRESS
This is basically the same excercise as the bench press. The only difference is that a dumbell is placed in each hand rather than a barbell being used by both hands together. This is a great excercise to use when one side of your chest is slightly larger than the other. It usually happens because you are using one side more than the other when benching, it maybe done either knowingly or sub-consciously. By allowing the same weight on each dumbell you are making sure that both sides are getting an equal workout and should thus respond by growing at the same size and rate.

INCLINE BARBELL PRESS
Primary Muscles: Chest
Secondary Muscles: Delts, Triceps
Best Rep Range: Between 8 & 12 (occasionally doing 6)

Start off by sitting on the edge of an incline bench. Have a babrbell rest agaisnt your thighs (for this many people use a smith machine). Slowly raise the babrbell to a point that it is now above your shoulders and just over the top of your chest. Slowly position yourself so that your back and head are resting firmly against the bench.

Press the weights up slowly and in a controlled manner so that when your arms are full extended the babrbellis parallel to your chest. Slowly lower the weight so that you return to the starting position just above the shoulders and chest. This excercise is more difficult than the bench press so do not try to use as much weight. The weight you should be using is one that allows you to do no more than 12 reps but no less than 7-8 making sure that you are going to muscle failure.

INCLINE DUMBELL PRESS
Primary Muscles: Chest
Secondary Muscles: Delts, Triceps
Best Rep Range: Between 8 & 12 (occasionally doing 6)

Once again the resason why some people prefer this to the incline barbell press is that it allows them to hit each side of the chest with an equal weight where as if you use a barbell you may slighlty use one side more than the other.

Start off by sitting on the edge of an incline bench. Have a dumbell in each hand and rest them against your thighs. Slowly one at a time raise them and place them so that each one is now just above each of your shoulders. Slowly position yourself on the bench so that your back and head are resting firmly against the bench.

Press the weights up slowly and in a controlled manner so that when your arms are full extended the dumbells are parallel to your chest. Slowly lower the weight so that the dumbells return to the starting position just above the shoulders. This excercise is more difficult than the dumbell press so do not try to use as much weight. The weight you should be using is one that allows you to do no more than 12 reps but no less than 7-8 making sure that you are going to muscle failure.

WIDE GRIP DIPS
Primary Muscle: Chest, Triceps
Secondary Muscles: Delts
Best Rep Range: Between 8 & 15

Start by crossing your ankles and bringing your feet up behind you towards your but. Allow yourself to tip forward, staying up stright will allow your triceps to get most of the weight. From locked elbows slowly lower yourself until you can not go any further. Once there slowly start to push up so as to allow yourself to reach the starting position. once you start going to very high reps and not reaching failure you can increase the weight by using a weight belt.

CABLE CROSSOVER
Primary Muscles: Chest
Secondary Muscles: Tricpes, Delts
Best rep Range: 8-12

Position the bench between the 2 lower cable pulleys. it needs to be centred so that your hands meet above your chest. Pick up each handle in turn then sit on the bench.

Let yourself fall back into the position with yout hands above your chest, feet placed firmly on the floor and back flat on the bench. Slowly lower your arms to the sides until your pecs are fully strecthed then once there slowly bring them back to the starting position and squeeze your chest at this time. perform the amount of reps required.