Bench Press:

Lay down on your back on a flat bench, with your legs planted and wide apart for support. Grab the bar with a wider than shoulder grip. Lift the barbell off the rack, with arms almost straight, but always with a slight bend in the elbows. Resist arching your back. Notice the weight is directly over the shoulders, at the base of your chin. Squeeze your chest muscles hard for one second or less. Exhale.

Slowly lower the barbell until your upper arms are parallel or slightly lower than parallel to the ground, while resisting the weight. Inhale at the bottom.  Then do the "concentric" or "positive" portion of the rep by raising the weights to the position in the first picture. Notice the barbell is at the lower chest, such that the bar moves up and down at an angle. Repeat for reps. Try hard to keep your back on the bench and avoid arching your back.

Chest Exercises:
Bench Press	Dumbell Incline Fly	Pullover
Cable Decline Fly	Dumbell Incline Press	Push Up
Cable Fly	Dumbell Press	Smith Machine Decline Press
Cable Incline Fly	Incline Bench Press	Smith Machine Incline Press
Decline Bench Press	Incline Push Up	Smith Machine Press
Decline Push Up	Machine Chest Press	Swiss Ball Dumbell Incline Press
Dip Wide Grip	Machine Fly	Swiss Ball Dumbell Press
Dumbell Decline Press	Machine Incline Chest Press	Swiss Ball Fly
Dumbell Decline Fly	Machine Incline Fly	Swiss Ball Incline Press
Dumbell Fly