Bench Press

• 1). Lie down on a workout bench on your back. Make sure that your feet can touch the floor and that the weight bar is lined up even with your pecs.
  
  
• 2). Extend your arms and grasp the bar. Your hands should be about shoulder width apart.
  
  
• 3). Lift the bar slightly so you're completely supporting it with your pec muscles.
  
  
• 4). Lower the bar so it's parallel to your pecs and then raise it back up. Do two sets of this exercise. Each set should have seven repetitions. Use enough weight that it's a challenge for you, but not so much weight that you can't lift it without assistance. When you're starting out, try to lift 60 percent of the total amount that you can lift only one time. For example, if you can do one repetition at 100 pounds, then do sets with 60 pounds.
  
  

Dips

• 1). Stand in front of the dip machine so your front side is facing the machine. A dip machine is a freestanding metal device with two hand grips. There are no weights attached to the machine and no moving parts.
  
  
• 2). Rest your hands on top of the handles and raise yourself up in the air with your elbows straight.
  
  
• 3). Tighten your grip so your hands are securely holding the handles.
  
  
• 4). Cross your legs and slowly lower your body down until your arms are bent at 90-degree angles.
  
  
• 5). Straighten your arms to return to the starting position. Do two sets of this exercise. Each set should have seven repetitions.
  
  

Dumbbell Flys

• 1). Lie down on the bench on your back. Be sure that your feet can touch the floor, and ask a friend to hand you dumbbells.
  
  
• 2). Turn your hands so that your palms are facing up and bend your elbows at 45-degree angles.
  
  
• 3). Bring the dumbbells together so they meet directly above your sternum, keeping your elbows bent at the same 45-degree angle.
  
  
• 4). Lower the dumbbells slowly so that you end up in the same position as in Step 2. Do one set of this exercise. The set should have seven repetitions. When you're starting out, try to lift 60 percent of the total amount that you can lift only one time. For example, if you can do one repetition at 100 pounds, then do sets with 60 pounds.