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LIVESTRONG.COM Blog: 10 Mistakes People Make in the Gym with DietTribe's Jessie Pavelka
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Chest Exercises

1-Hand On Medicine Ball Push-Up

1. Begin in push-up position with feet together and toes on floor.
2. With hands slightly wider than shoulder-width apart, place one hand on medicine ball and one hand on floor.
3. Draw-in belly button and squeeze butt muscles.

2-Hands On Medicine Ball Push-Up

1. Begin in push-up position with feet together and toes on floor.
2. Place both hands on same medicine ball, directly beneath chest.
3. Draw-in belly button and squeeze butt muscles.

Barbell Bench Press

1. Lie on flat bench, feet straight and flat on floor.
2. Grasp barbell slightly wider than shoulder-width apart.

Chest Press Machine

1. Select desired weight.
2. Draw-in belly button and tuck chin.

Chest Press Machine: 2-Arm

1. Select desired weight.
2. Draw-in belly button and tuck chin.

DB Chest Press

1. Lie on flat bench with knees bent.
2. Feet flat on floor, straight and shoulder-width apart.
3. Hold dumbbell in each hand, at chest level, slightly outside of body with elbows flexed.

DB Chest Press: 1-Arm

1. Lie on flat bench with knees bent.
2. Feet flat on floor, straight and shoulder-width apart.
3. Hold dumbbell in one hand, at chest level, slightly outside of body with elbow flexed.

DB Chest Press: 2-Arm

1. Lie on flat bench with knees bent.
2. Feet flat on floor, straight and shoulder-width apart.
3. Hold dumbbell in each hand, at chest level, slightly outside of body with elbows flexed.

DB Chest Press: Alternate-Arm

1. Lie on flat bench with knees bent.
2. Feet flat on floor, straight and shoulder-width apart.
3. Hold dumbbell in each hand, at chest level, slightly outside of body with elbows flexed.

Incline DB Chest Press

1. Lie on incline bench, feet straight and flat on floor.
2. Hold dumbbell in each hand, at chest level, slightly outside of body with elbows flexed.
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