Incline Bench Press

"Most people don't train enough here, making it a real problem spot," he says. Lie face down on the floor, hands alongside your hips. Slowly raise the chest about four inches off the ground, hold for a beat, lower slowly to the floor and repeat. Once that becomes easy (remember, continually increasing the challenge is the key to progress), move to either a bench (have a training partner hold your feet) or the back extension bench found in most gyms. Start with your torso parallel to the floor. Holding your hands behind your head, bend at the waist and lower your head slowly toward the floor, keeping your back straight. Lower until your torso is perpendicular to the floor, then rise slowly. Pause for a beat at the top, and repeat.

The Press
This lift goes by other names - military press, shoulder press - but whatever you call it, you are simply pressing a weight overhead while standing. Hold the barbell slightly wider than shoulder-width apart. At the start, the barbell should rest on your collarbones, with your elbows pointed 45 degrees forward and down, your palms facing the ceiling. Take a breath, tuck your chin, then, breathing out, press the bar overhead. Lower slowly - 3-4 seconds - and repeat. This can be done with dumbbells, too.

Incline Bench Press
This slight tweak on the standard flat bench works well because it targets additional chest muscles the flat bench misses. Adjust the weight bench so the seat back is inclined 15 to 20 degrees - most people bring the seat back up too high. Place your hands just wider than shoulder-width apart. Keeping your elbows out, raise and lower the bar slowly. Chesty alternative - the simple, timeless, and effective push-up. If you can do more than 15 push-ups easily, it's time to add resistance, not more push-ups. Put your feet up on a bench, or place a weight on your back.

One-Arm Dumbbell Row