1. Press It
Bench pressing is a very effective chest workout. It will build muscle mass and strengthen the pectoral muscles. To do this exercise, lie back on a flat weight bench. Keep your feet flat on the floor and elbows near your side. Holding the barbell directly above the chest with hands shoulder-width apart, lift it straight up. Keep your back from arching. Slowly lower the bar back down. Repeat at least three times.
2. Press It Again
A bench press using dumbbells is also very effective in building chest strength. Lie back on the weight bench and hold the dumbbells directly above each shoulder. Keep your back straight on the bench and prevent arching. Lift the dumbbells straight up at the same time. The dumbbells will move closer together as you lift so they meet in the center when your arms are completely extended. Slowly lower the dumbbells back toward your shoulders. Repeat this exercise at least three times.
3. Free Weight Flye
Tone and strengthen chest muscles with a dumbbell flye. Lie on the weight bench with your feet flat on the floor. Place a dumbbell in one hand, and use the opposite hand to grip the side of the weight bench for support. Hold the dumbbell to your side at shoulder level with the elbow bent about 90 degrees. Lift the dumbbell at a bit of an angle so it ends directly above your face. Slowly lower it back to starting position. Repeat three times and then switch to the other side.
4. Declined Bench Press
Try a chest workout on a declined weight bench. A decline bench press will target the lower chest area. Lie back on a declined bench with feet flat on the floor and lift the barbell directly above the chest. Slowly lower it back down. Be sure to lift the barbell straight up perpendicular to the floor. Repeat three times.
5. Inclined Bench Press
Target the upper chest area with a chest workout using free weights on an inclined weight bench. Lie back on the weight bench with feet flat on the floor. Lift the barbell from your chest straight up perpendicular to the floor. Keep your back from arching. Slowly lower it back down. Repeat three times.
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