Dumbbell Press

While the simplest way to improve your pectorals is with push-ups, using a pair of dumbbells can make the job easier and allow for more progression.

How To: Start by laying on your back, holding a pair of dumbbells in your hands at your arm pits, elbows pointed out to your sides. Press the dumbbells straight upward into the air above your arm pits. Lower the dumbbells back down slower than you raised them. Do 12 repetitions. The last rep should be almost impossible to perform, if it isn't, increase weight. If you don't have dumbbells, you can also use resistance bands.

Muscles: Pectoralis major, pectoralis minor, triceps, biceps

Progression: Use heavier weights or stronger resistance bands. You can also do this while your back is resting on an exercise ball to engage your core muscles.