Bench Press

Lie face up on the bench, feet flat on the floor. Grip the bar a little more than shoulder width apart. (You can vary the distance to change the exercise.) Lift the bar off the rack and hold it with arms straight up above the chest. Lower slowly until the bar just touches the chest, then extend back to the starting position. For heavy weights, get a spotter to assist you.

   DB Incline Bench Press

Lay on an incline bench with two dumbbells. Put your feet up on the end of the bench. Perform the bench press motion, lowering your elbows to stretch the chest then extending the arms fully.

   Pushups

Regular pushups. Keep your back straight and be sure to go all the way down and all the way up.

   DB Fly

Lay on a flat bench with two dumbbells extended straight up over your chest. Lower the weights to the sides, about chest level. Keep your elbows slightly bent to stretch the chest. Raise to the starting position keeping the elbows in the same slightly bent position.

   Plank

Lie face-down with your elbows in line with your shoulders and bent at a 90-degree angle. You hands can be palm-down or fists. Raise yourself up till you are resting on your toes, elbows, forearms, and hands. Keep your back flat and your abs tight; don't let your butt stick up. Hold the position.

   Side Plank

Lie down on your side. Prop yourself up on your elbow, keeping it in line with your shoulder and bent at a 90-degree angle. Keep your body straight, including your neck, and keep your abs tight. Hold the position and breathe. Your other hand can lay on your thigh or be placed on your hip. Repeat the position on the other side.