Chest

	Bench Press - db Lie on back on a flat bench with feet up on bench. Grasp one dumbbell (db) in each hand, palms facing forward, elbows bent, db just to the side of your shoulders. Press the db up by straightening, but not hyperextending your arms. At the top of the movement, the db should be over your chest. Tap db together. Do Not Allow elbows to lower past the level of the bench.
	Bench Press - Smith Lie on back on a flat bench with feet up on bench. Grasp bar with your hands slightly wider thatn shoulder width, palms facing forward, elbows bent. Press the bar straight up by straightening, but not hyperextending your arms. Do Not Arch Your Back! Keep elbows in line with shoulders.
	Chest Press - Machine Sit in seat and line up handles with nipple line. Use foot bar, if available, and push forward to bring handles to you. Begin with elbows in line with your spine, and straighten arms forward. Do Not hyperextend arms or allow shoulders to come off seat. Lower arms back, Do Not Allow elbows to go behind seat - keep in line with seat.
	Push-Up Begin on the floor on all fours Keep hands directly under your shoulders and lift knees off the floor Make your body as stiff as a board, keeping your butt down and your abdominals tight Bend elbows and lower body until chest is 2 inches from the floor Straighten arms and begin again.
	Ball Push-Up Kneel behind ball with chest on ball and hands on floor. Walk out on hands letting the ball roll down body and legs as far as strength/balance allows. Keep spine in straight and butt tucked under Bend elbows and lower body until elbows are at 90 degrees Push body up by straightening arms.
	Chest Fly - Machine Sit in machine and adjust seat so that your elbows are at 90 degrees when your forearms are on pads. Squeeze your chest muscles by bringing your elbows together. Allow arms to slowly open so that elbows are in line with your body.
	Chest Fly - Dumbbells Lie on back on a bench or floor Start with arms positioned over chest with elbows slightly bent and palms facing each other Slowly, lower your arms to the sides until they are in line with your chest, or parallel with bench Return to starting position Do not allow back to arch or hands to fall below chest level.