Main Muscle Worked: Chest
Other Muscles Worked: Triceps,Shoulders
Equipment: Barbell
Mechanics Type: Compound
 
 

Set the incline bench at about a 45 degree angle. Sit on the bench with your feet flat on the floor a little more than shoulder width apart. Position your back firmly against the bench. Using a grip slightly wider than shoulder width, hold the bar over your upper chest with your arms straight. Slowly lower the bar and make slight contact with your upper chest area. Drive the weight straight up over your chest until your elbows are stright but not locked. Make sure not to reach up with your shoulders. Keep your shoulders back into the bench and your chest up. 

Main Muscle Worked: Chest
Other Muscles Worked: Triceps,Shoulders
Equipment: Barbell
Mechanics Type: Compound

Lie on a flat bench and firmly position your feet flat on the floor a little more than shoulder width apart. Keep your back flat on the bench! Using a grip broader than shoulder width, hold the barbell above your body, then lower slowly to the middle of your chest. Without bouncing the weight off your chest, drive the barbell up over the middle of your chest until your arms are straight and your elbows are locked. Lower the bar down slowly.

Main Muscle Worked: Chest
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Compound
Tips: Lie on a bench, head at the end, with your fee flat on the floor. Start with your hands flat against the inside plate of the dumbbell at arms’ length above chest. Lower dumbbell in semicircular motion behind head as far as possible without pain. Keep your elbows as straight as you can. Return dumbbell to starting position. Can also be done with a barbell.