Chest

You can either use a free-standing bench with a barbell or a bench press machine. Lie down on the bench and make sure you have a comfortable grip on the barbell. You should hold this just wider than shoulder width apart, and the bar should be placed over the middle of your chest (image 1). […]

Using a machine with dual cable grips, Set the handles to chest height, and stand in the middle of them, grabbing the handles. Keeping your back straight and core engaged, raise your arms out to your sides, palms facing forward, and walk a step or two forward in order to create tension on the cables. […]