Thigh Exercise
Leg Press
Leg Extension
Leg Curl
Hack Squat
Chest Exercise
Bench press
Machine bench press
Dumbbell fly
Back Exercise
Cable row
Dumbbell row
Shoulder Exercise
Seated press
Lateral raise
Upright row
Triceps Exercise
Lying extension
Biceps Exercise
Barbell curl
Incline curl
Concentration curl
Cable curl
Abdominal Exercise
Body Crunch
Knee raise
Side Crunch
Trunk raise
Lower Leg Exercise
Calf raise
Donkey raise
Seated raise
Chest Exercises

Bench press

Lie back on a flat exercise bench with your knees bent and your feet flat on the floor. Your back should maintain contact with the bench.
Have someone hand you the barbell, or lift it off the rack at the head of the bench. Take a shoulder-width grip on the bar, although grip width may vary from person to person. Hold the barbell over your shoulders with your arms extended. Slowly lower the barbell to your chest. Do not bounce at the bottom of the movement. Press the barbell upward to the starting position without locking your elbow joints. Tense your chest muscles.
Repeat the exercise for the recommended number of sets and repetitions.
Strict form is critical. Beginners should practice the exercise with an empty bar to perfect proper technique. Try not to let the bar bounce off your chest after the lowering phase of the exercise. Bouncing could injure your chest and ribcage. Nor should you arch your back during the lift. This action could put dangerous pressure on your spine. To prevent arching, keep your feet flat on the floor and your back pressed close to the bench. 

Dr. Cliff Sheats Lean Bodies
8100 Dallas Parkway Suite 107
Plano, Texas 75024 (972) 712-4300