Dumbbell Incline Fly

Difficulty: 5/10
Intensity: 6/10
Reps: 12 reps * 4 sets
Muscles: Chest

Start off lying on an incline bench set to 45 degrees and holding a dumbbell in each hand.
Lift the dumbbells up and over your chest, extending your arms fully as this will be your starting position.
While keeping a slight ben in your elbows, slowly bring the dumbbels towards each other in an arc motion, squeezing your chest muscles in the process.
Hold this position for a count then slowly return back to the starting position.
Repeat for as many reps and sets as desired.

Barbell Front Raise and Pullover

Difficulty: 5/10
Intensity: 7/10
Reps: 4 sets * 12 reps
Muscles: Lower Chest, Triceps and Shoulders

Start off lying on a flat bench, grabbing a barbell using a medium grip and placing the bar on your upper thighs while keeping your arms locked straight.
Slowly raise your arms up and overm in an arc motion, behind your head (as if  you were performing a reverse pullover).
Hold this position for a count, feeling a stretch in your muscles, and retrun back to the starting position on your thighs.

Push Up

Difficulty: 1/10
Intensity: 4/10
Reps: N reps
Muscles: Chest

Start off by luing face down on the floor or on a mat with your feet together and arms shoulder width apart.
Slowly draw your abs in, inhale and raise your body off of the floor until your arms are straight, keeping your head and neck level with your body as this will be your starting position.
As you lower your self down towards the ground, exhale until your chest almost touches the ground and you feel a stretch in your chest muscles.
Hold for a count at the bottom position and then return back up to the starting position.

Smith Machine Wide Grip Bench Press

Difficulty: 5/10
Intensity: 8/10
Reps: 12 - 10 - 8 - 8 - 8
Muscles: Chest

Start off setting up a smith machine with the amount of weight that you want to use to perform the exercise. Place a flat bench unerneath the bar and lay down with your back flat on the bench and feet out in front of you.
Grab the bar with an overhand grip, keeping your hands at a wide distance and release the weight from the rack.
Slowly lower the bar towards your chest, feeling a stretch, and hold for a count.
Return back to the starting position and repeat for as many reps and sets as desired.

Cable Lower Chest Raise

Difficulty: 7/10
Intensity: 7/10
Reps: 4 sets * 10 reps
Muscles: Lower Chest

Start off setting up handles on a low pulley cable machine, standing in between the machines, grabbing the handles with both hands and keeping your arms at your sides.
Slowly bring the handles together in front of your body at about waist level and squeeze your lower chest.
HOold for a count then return back to the starting position and repeat for as many reps and sets as desired.

Dumbbell Pullover

Difficulty: 3/10
Intensity: 6/10
Reps: 4 sets * 12 reps
Muscles: Upper Chest

To begin this exercise start off by placing a dumbbell standing up on a flat bench. With the dumbbell standing up, lye your shoulders flat down upon the surface of the bench with your hips below and your legs bent so that your feet are firmly upon the floor.
Take the dumbbell with both hands and lift it straight up over your chest as the palms reston the underside of one of the sides of the dumbbell. Lower the weight down in an arc behind your head, stretching out your chest and hold for a few seconds.
Return the dumbbell back to the starting position. Repeat this exercise for as many repetitions as needed.

Machine Incline Chest Press

Difficulty: 2/10
Intensity: 5/10
Reps: 4 sets * 12 reps
Muscles: Chest

Start off by adjusting the seat of the bench so that the handles are aligned with the upper portion of your chest, keeping your back flat on the back padding and grabbing the handles with an overhand grip, as this will be your starting position.
Slowly press the handles forward until your hands are fully extended and you feel a stretch in your chest muscles.
Hold this position for a count then slowly return back to the starting position.
Repeat fo as many reps and sets as desired.

Smith Machine Bench Press

Difficulty: 3/10
Intensity: 7/10
Reps: 4 sets * 10 reps
Muscles: Chest

Start off by placing a flat bench in the middle of a smith machine so that the bar is in line with the middle of your chest. lie down with your back flat on the bench and grab the bar with a shoulder-width grip as this will be your starting position.
Unlatch the bar, then slowly lower it down towards your chest until it barely touches and you feel a stretch in your muscles.
Hold this position for a count then return back up to the start.

Dumbbel Declined Chest Press

Difficulty: 5/10
Intensity: 7/10
Reps: 3 sets * 8 reps
Muscles: Chest (under chest)

First, move the dumbbells in front of you at shoulder width, then rotate your wrists forward so that the palms of your hands are facing away from you. this will be your starting position.
Bring down the weights slowly to your side as you breathe out, Keep control of the dumbbells at all times. As you breathe out, push the dumbbells up using your pectoral muscles. Lock your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly.
Repeat for desired reps.

Barbell Incline Chest Press

Difficulty: 3/10
Intensity: 8/10
Reps: 3 sets * 8 reps
Muscles: Chest (upper chest)

First, lie down ont the incline chest and make sure your upper chest is aligned with the barbell. Go to the starting position, as you breath in, come down slowly until you feel the bar on your upper chest, then pull the bar to the starting position while you breathe out and feel your chest muscles working.

Lock your arms in a contracted position and start coming down very slowly again.

Repeat for desired reps.