Push-ups

• 1). Lie face-down on the floor and place your hands palm down at the shoulders.
  
  
• 2). Push yourself off the ground, using your arms, so that only your hands and toes are touching the ground.
  
  
• 3). Keep your body straight and completely extend your arms before lowering yourself back down to the ground. Repeat 10 or more times.
  
  

Use a Bench

• 1). Lie on a bench holding a barbell of a weight that is a challenge to lift.
  
  
• 2). Extend your arms fully above your chest and hold before lowering the barbell to just below your nipple. Do at least three sets of repetitions, reducing the number of repetitions in the set each time
  
  
• 3). Pick up a pair of dumbbells.
  
  
• 4). Position the weights along your sides at chest level. Push the dumbbells straight up, hold, lower and repeat.
  
  
• 5). Do open-hand fly bench exercises to work the inner chest. Use light dumbbells while lying on the bench and extend your arms above your chest.
  
  
• 6). Turn your hands so your palms face each other. Lower your arms out to the side slowly with your elbows slightly bent, until your upper arms are parallel with the floor. Open your hands as you go so the weights are balanced in your palms.
  
  
• 7). Hold, then slowly draw your arms back up and in, closing your hands around the dumbbells. Repeat.
  
  

Use the Cable Crossover Station

• 1). Do the seated twisting cable fly to work your inner chest. Start by sitting on a bench between the towers of the cable-crossover station.
  
  
• 2). Reach down and take a handle from the bottom of each weight stack. Scoot forward on the bench. Extend your arms slightly behind you and keep your elbows slightly bent.
  
  
• 3). Bring your hands forward until your arms are in front of your chest, turning your palms face out.
  
  
• 4). Hold, then reverse the movement back to starting position with your arms extended behind you. Repeat.
  
  
• 5). Do the cable crossover to work your inner pectoral muscles. Start by standing between the towers of the cable-crossover station.
  
  
• 6). Reach out and take one high cable handle in each hand. Stretch your arms out from your sides. Keep your palms down and your elbows unlocked.
  
  
• 7). Pull the handles down in a wide arc until your palms meet below your waist. Keep your arms straight. Hold the position, contracting your chest muscles for two seconds and then slowly return to the starting position. Repeat.