While dumbbell exercises require more stability and coordination than those done with a barbell, they also provide a greater range of flexibility and motion.

1. FLAT-BENCH DUMBBELL PRESS (entire chest, anterior deltoid, triceps): Lie on a flat bench and hold a pair of dumbbells over your chest with palms facing forward and arms extended. Slowly lower the weights until your upper arms are roughly parallel to the floor return to the starting position and repeat.

2. INCLINE DUMBBELL PRESS (upper chest, anterior deltoid, triceps): Lie on an incline bench set at a 20- to 30-degree angle, and hold a pair of dumbbells over your chest with palms facing forward and arms extended. Slowly lower the weights until your upper arms are roughly parallel to the floor return to the starting position and repeat. When returning the dumbbells back up to the starting position, be sure to press the weight straight up toward the ceiling and not forward.

3. FLAT-BENCH FLY (outer and inner chest): Lie on a flat bench and hold a pair of dumbbells over your chest, palms facing each other and arms slightly bent. Slowly lower the weights to your sides in an arc until your upper arms are roughly parallel to the floor. Return to the starting position following the same arc and repeat.

Barbell exercises are ideal for putting on size. However, range of motion is limited, so to compensate, use different bench angles (incline and decline) and grip widths to work the entire chest region.

1. FLAT-BENCH BARBELL PRESS (entire chest, anterior deltoid, triceps) Lie on a flat bench with your feet on the ground. Position yourself so the bar is directly above your eyes. Grasp the bar with your hands slightly wider than shoulder width and extend your arms upward. Lower the bar slowly until your upper arms are roughly parallel with the floor. Return to the starting position and repeat.

2. DECLINE BARBELL PRESS (lower chest, anterior deltoid, triceps) Lie on a decline bench set at a 30- to 45-degree angle. Grasp the bar with your hands slightly wider than shoulder width and extend your arms toward the ceiling. Lower the bar slowly to a point right below your nipples until your upper arms are roughly parallel with the floor. Slowly return to the starting position and repeat.