Chest : Barbell Flat Press
1 Lie on a flat bench with your feet on the floor. Keep your back on the bench and hold the barbell slightly more than shoulder width apart.

2 Hold the barbell above your body and slowly lower it to your chest.

3 Raise the bar until your elbows are locked and lower the barbell and repeat the movement.

4 Do not arch your back during this movement and keep your feet firmly planted on the floor.

Machine Flat Press
1 Sit in the flat press machine and grip the handles.

2 Push the weights forward.

3 Lower the weights back towards your body.

4 Lower the weights slowly, resisting all the way down

Incline Machine Press
1. Lie on a inclined chest machine, feet firmly on floor.

2. Make sure that your butt, back, shoulders, and head are firmly
positioned on the bench.

3. Roll your shoulders back and down so the shoulder blades are firmly
pressed against the bench and the chest is sticking up. This should
result in the spine being slightly arched.

4. Your arms should be placed straight up with your hands gripping the
weight.

5. Inhale and hold your breath as you lower the weight. When it reaches
the chest, begin to move the weight upward.

6. Exhale as you pass the point of greatest resistance. Pause slightly at
the top of the movement and repeat.