Push-Up
Lie on your belly on the floor; keep your hands under you shoulders. Hold your feet shoulder-width apart, with your toes tucked under so that you are balancing on the balls of your feet. Contract your abdominals so your back is parallel to the floor. Hold your head and neck at level with your spine. Inhale as you lower your chest as close to the floor as possible. Exhale when you return to the starting position.
Flat Chest Press
Lie on your back on a bench, take a dumbbell in each hand, your wrists should be in a neutral position, palms facing forward. Bend your elbows at the angle of 90º and hold them out to the sides parallel with shoulders. Exhale as you stretch your arms toward the ceiling with knuckles facing up. Do not touch the weights together, and do not squeeze your chest at the top of the motion. Inhale as you return to the starting position.
Incline Chest Press
Lie on your back on an incline bench. Take a dumbbell in each hand, palms facing forward. Bend your elbows at the angle of 90º, and hold them out to the sides parallel with shoulders. Make an exhale as you stretch your arms toward the ceiling with knuckles facing up. Don’t forget not to touch the weights together, and not to squeeze your chest at the top of the motion. Make an inhale as you return to the starting position.