The pullover is a great exercise to perform because it really spreads you out. It helps get more blood flowing to the upper body. It really expands at the joints so that you can perform or avoid injuries and perform different activities without so many limitations.

The bench press. It is probably the one movement everyone asks about – whether they’ve ever even stepped into a gym or they play football or they like to say they lift a lot of weight. The number one question that always comes up is, “How much can you bench?” This is just another tool in developing the upper body. I’ve seen so many athletes, both bodybuilders and power lifters, as well as football players, damage their careers because they couldn’t check their ego at the door, and they wanted to prove that they could bench press more than the next person.

Another variation of the bench press, which really focuses in on the triceps, is the close grip bench press. This is a movement that is about one of the most basic movements for developing the triceps – all three heads of the triceps. It’s a great movement. It’s a movement that is easy to perform.

This exercise is an exercise utilizing a machine. It’s a very simple exercise. You could probably get on it and figure it out yourself but I want to point out some things that might help in adding some variety to performing this.

The dips are great idea and we are going to perform it in a way in which it’s a chest movement and then we are going to turn and switch gears and perform it in a way in which it’s a triceps movement. There's also an assistant dip machine and we are going utilize that too.

This exercise is tremendous and often overlooked for triceps development. I like to use this as a standalone but also as part of a super set. If perhaps I am doing some rope extensions I like to bring this in to really tire the triceps out or in the end of a workout to get that last bit of blood into that muscle group and get a good pump.

The next exercise we’re going to do today with the chest is an exercise that’s gotten a lot more popular that more bodybuilders and strength athletes depend on because of the safety considerations. But also, it really puts stress where most people lack development, which is in the upper chest.

This next exercise is great for adding thickness and development to the inner part of the chest. This is something that is kind of hard to get. We use cable crossovers for this to emphasis the inner chest. So in this exercise, you can get up in weight and really focus time and time again on that inner chest driving a lot of blood into that area.

The next exercise set is an incline dumbbell press. But what we’re doing now is just playing with the reps and the range of motion. You have to come up with creative ways of increasing intensity because that’s what builds muscle. Intensity builds muscle.

This next exercise is one that often gets mistaken for a lower pec developer. It can do that, but depending on how you do it – how you squeeze – you can actually make this assist in developing your upper pecs as well. What we’re going to do here is a decline dumbbell press. Everything that I am going to cover here is going to apply to using a barbell. It’s interchangeable – the dumbbells and barbells.

This next exercise is a very basic movement. It’s just a dumbbell fly for the chest, but you do have to be careful with this movement because that stress position puts the shoulders in a very vulnerable position. So I’m just going to show you some things to do so that you’re not overextending that joint too much.

This next exercise is a great alternative to the dumbbell fly. If you sustain an injury in the shoulder area, I would first start with this – the cable crossover, and then transition into the dumbbell flies. The cables are a great tool because they allow for a greater range of motion, more safety; and in some ways you can get deeper into the muscle because of that.

This next movement is a really nice movement because you can almost feel the contraction go from your lower chest to your upper chest. It’s a cable crossover, but the difference is the angle. We’re coming from the bottom.