Chest push-ups (dumbbells or barbells)

Chest Press (Dumbbell or Barbell):

1. What:

   • The chest press targets the pectoral muscles (chest).
   • You can perform it using dumbbells or a barbell.

2. How:

   • Lie on a bench (flat, incline, or decline) with your feet flat on the floor.
   • Hold dumbbells or a barbell at chest level, elbows bent.
   • Push the weights upward until your arms are almost straight (but not locked).
   • Lower them back down to chest level.

3. Benefits:

   • Strengthens chest muscles.
   • Engages shoulders and triceps.

4. Proper Technique:

   • Keep your back flat on the bench.
   • Maintain a slight arch in your lower back.
   • Breathe out as you push the weights up.
   • Control the descent.

5. Duration and Repetitions:

   • Aim for 10-15 repetitions per set.
   • Perform 2-3 sets.

6. Tips:

   • Start with lighter weights to master the form.
   • Gradually increase the weight as you get stronger.