Flat Chest Presses

1. Lying flat on bench, hold the dumbbells directly above chest,arms extended.
   
   
2. Lower dumbbells to chest in a controlled manner.
   
   
3. Press dumbbells back to starting position and repeat.
   
   
4. Avoid locking elbows

Incline Chest Presses

1. Adjust bench to an incline of 30 to 45 degrees.
   
   
2. Repeat as above.

Flat Chest Flies

1. Lying flat on bench, hold dumbbells directly above chest.
   
   
2. Bend elbows slightly and maintain throughout the exercise.
   
   
3. Open arms to sides. Elbows should remain 'locked' in a slightlyflexed position.
   
   
4. When upper arms are parallel to floor, return the weights tothe starting position and repeat.

Incline Chest Flies

1. Adjust bench to an incline of 30 to 45 degrees.
   
   
2. Repeat as above.

Seated Shoulder Presses

1. Sit upright on bench with dumbbells over head. Make sure backis flat.
   
   
2. Lower dumbbells slowly to shoulders.
   
   
3. When arms are at 90 degrees, press the dumbbells back up andrepeat.

Lateral Raises

1. Stand upright, knees slightly bent, shoulder width apart,holding dumbbells at sides.
   
   
2. Bend elbows slightly and raise the dumbbells out to sides. Keepelbows slightly bent throughout.
   
   
3. When arms are parallel to floor, slowly lower back andrepeat.

Reverse Flies

1. Sit on edge of bench, feet flat on the floor. Bend over sochest is almost resting on thighs.
   
   
2. Hold dumbbells next to feet and bend arms slightly. Open armsout keeping elbows bent.
   
   
3. When arms are parallel to floor, slowly lower dumbbellsback.

Front Raises

1. Stand upright, knees slightly bent, shoulder width apart. Palmsshould be towards thighs.
   
   
2. Raise one dumbbell directly in front of you.
   
   
3. When arm is parallel to ground lower dumbbell slowly back.Repeat with the other arm.