Chest day workouts generally fall into one of two camps. The first (and most prevalent) is pressing exercises, like the all-important bench press and push-up, since your chest is responsible for ...

6. Dumbbell fly For conducting this exercise, lie on a flat bench with dumbbells in both hands. Make a little bend in both your elbows. Carefully lower the dumbbells in a slow motion to your body.

Should you do the dumbbell press on a flat bench or an incline bench? I prefer the positioning of an incline dumbbell press, but there are benefits to both and different targeted muscle activation.