How To Exercise Your Chest Using Free Weights

How To Exercise Your Chest Using Free Weights

Learn how to correctly and safely use barbells and dumbbells to help shape and tone your chest. Our easy to follow film will help you see results in just a months time.

Step 1: You will need

  • Comfortable clothing
  • footwear
  • 2 dumbbells
  • barbell
  • adjustable bench

Step 2: Exercise 1, Bench press

Step 3: Start position

Begin by positioning yourself lying on a bench with your feet shoulder width apart, hold the barbell over your chest, with your grip wider than your shoulder width.

Step 4: Lowering and lifting

Straighten your arms above your chest lifting the barbell upwards.

Lower your hands back to the start position to complete one repetition.


Be careful not to fully extend your arms at the elbow joint. This can put pressure on the joint instead of the muscle.

Step 5: Breathing

For this exercise, whilst you lower you need to breathe in through your nose.

And then when you lift your body back up to the starting position, you need to breathe out through your mouth.

Step 6: Review

Once you are familiar with the movements perform 10 repetitions of this exercise.

Step 7: Exercise 2, Dumbbell Flys

Step 8: Start position

Lie on a bench with your feet shoulder width apart, hold the dumbbells over your chest with your arms extended in the air. Put your palms facing each other and shoulder width apart.

Step 9: Lowering and lifting

Keep your arms extended slightly bent at the elbow. Lower your arms out to the side of the body until your arms are parallel with the ground and your palms face up to the ceiling.

Raise your arms back to the start position to complete one repetition.

Step 10: Breathing

As with the first exercise you should be breathing in through your nose as you lower your arms and out through your mouth as you raise your arms up.

Step 11: Review

Once you are familiar with the movements perform 10 repetitions of this exercise.

Step 12: Exercise 3, Incline Bench Press

Step 13: Start position

Lay back on the bench which should be set to an incline of approximately 70 degrees. Place your feet flat on the floor, shoulder width apart. Hold the barbell grip wider than shoulder width.

Step 14: Lifting and lowering

Push with your arms and raise the bar straight up in the air.

Lower your arms back to the start position to complete one repetition.

Step 15: Breathing

For this exercise, whilst you lower you need to breathe in through your nose.

And then when you lift your arms up to the first position, you need to breathe out through your mouth.

Step 16: Review

Once you are familiar with the movements perform 10 repetitions

Remember that doing this exercise every other day for a month can really help to shape and firm your chest and upper body.