Start: You need ankle straps, dumbbells, a cable-crossover machine, a bench, and a little bit of patience as you get yourself into position. Put the bench between the pulleys. Select fairly light weights on the stacks. Fasten the straps to your wrists, hook the straps to the low pulleys, pick up two light to moderate dumbbells, lie on the bench and hold the dumbbells at the sides of your chest.

Finish: Execute a standard dumbbell press, as described. The extra challenge, of course, is the simultaneous vertical resistance from the dumbbells and horizontal resistance from the cables. Pause, then slowly lower the weights to the starting position.

Holding the EZ-curl bar, lie with your head, neck, and upper back in contact with a Swiss ball. Bridge your hips u so they're parallel to the floor and your knees are bent 90 degrees Then extend your arms directly over your chest. From this position, do standard pullovers without letting your hips dip below the level of the ball.

You can do this one with an EZ-curl bar, which should reduce the strain on your wrists.

Start: Set the barbell on the floor, perpendicular to one end of a bench. Lie on the bench with your head at the end by the bar. Reach back and grab the bar with a full, overhand grip that's just a bi narrower than shoulder width. Lift the bar over your upper chest, with your elbows slightly bent. Set your feet on the floor or bench, whichever you prefer.

Finish: Lower the bar back behind your head until your arms are in line with your neck. Pause, then pull the bar back up over your chest. Keep your elbows bent at the same angle throughout the movement.

Lower the bar toward your throat rather than your nipples, forcing your elbows out to the sides. This changes the angle of pull on your pecs and increases demand on your shoulders.

A wide grip-twice shoulder-width-helps you isolate your pectoral muscles. Your range of motion is shorter, so you use your shoulders and triceps less. This is also effective on an incline.

Place your hands less than shoulder-width apart-down to about 8 inches-to shift emphasis to your triceps. The narrower your grip, the harder the exercise is on your wrist. Advanced lifters and try this on a decline bench to hit the pecs.

If lower-back discomfort is a problem for you, put your feet up on the bench, or lift them u in the air. Even if you have on back problems, this is a fun variation to try; it requires more balance ad forces you to maintain an abdominal contraction throughout the exercise.

Primary Muscle Group: Pectoralis Major

Muscle Groups Worked in This Exercise:  Pectoralis Major, Anterior Deltoid, Triceps Brachii

Preparation: Lie prone on floor with hands slightly wider than shoulder width. Place one hand on top of a medicine ball and make sure you keep your balance.  Raise body up off floor by extending arms with body straight.

Breathing:  Breath out on the contraction of the muscle and breath back in on the way back to the start position.

Primary Muscle Group:  Chest

Other Muscle Groups Worked in This Exercise:  Triceps, Shoulders

Breathing: Breath out as you start the exercise movement, and breath in as you move back to the start position.

Primary Muscle Group: This is a multiple joint exercise designed to work the muscle groups in the upper body.

Muscle Groups Worked in This Exercise: Upper chest (upper pectorals), front of shoulders (anterior deltoid), and back of upper arms (triceps).

Preparation: Attach the resistance band to a door anchor or around a sturdy object of a suitable height, ensuring that it is positioned at below shoulder height.

Breathing: Breathe out as you extend arms forward.

Primary Muscle Group: Chest

Muscle Groups Worked in This Exercise: Deltoideus, Triceps brachii, Pectoralis Major

Preparation: Place your body into the pushup position and your shins against the ball, palms on the floor directly under your chest.

Breathing: Inhale while lowering your chest and exhale as you press back to start.

Primary Muscle Group: Chest, abs, thighs.

Muscle Groups Worked in This Exercise: Anterior Deltoids, Pectoralis Major, Rectus Abdominus, Quadriceps

Preparation: Lie with your upper back, neck and head supported by the ball - place an exercise band between your back and the ball. Grasp the band in each hand and bend your elbows at 90 degrees.

Breathing: Exhale when pressing hands up, inhale as you return them to start position.

Primary Muscle Group: Pectoralis Major

Muscle Groups Worked in This Exercise:  Pectoralis Major, Anterior Deltoid, Triceps Brachii

Preparation: Lie prone on floor with hands slightly wider than shoulder width. Place hands facing outward with palms facing each other.  Raise body up off floor by extending arms with body straight.

Breathing:  Breath out on the contraction of the muscle and breath back in on the way back to the start position.

Primary Muscle Group: Plyometrics - Upper Body

Muscle Groups Worked in This Exercise: Chest

Preparation: Start in a standard pushup position.