Tired of relying on machines or bars to work your chest? Great news! You can build strong and defined pecs using just a pair ...

Lie on a bench set at a 45-degree angle, holding two dumbbells or a barbell above your head. Slowly lower both bells over a 3 ...

Set up an incline bench at a 30 to 45 degree angle. Grab a pair of dumbbells and straddle the bench with your chest resting ...

And if you’re already performing chest press with dumbbells, you’re more than ready to get under the bar. There are lot of ways to bench. In powerlifting, they use arched backs and flat feet.

It also allows a safe way to perform a bench press by taking the legs out of the movement. How to do it: The barbell floor press and the dumbbell floor press are performed with a neutral grip.