If you’re looking for simple yet effective exercises to work chest muscles, put the pec press and pec fly on your list.
Both also target the shoulder muscles, and the press works the triceps of the upper arm.
For the pec press, lie on your back on a weight bench with a dumbbell in each hand. Knees are bent with feet flat on the floor. If you don’t have a bench, you can do the press lying directly on the floor, but you won’t get as wide a range of motion.
Position the dumbbells at your sides, palms facing in and elbows pointing down. Now use your arms to