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With your back and feet rested on the bench, McDonald suggests using the same movement as we had for the shoulder exercise: Hold the free weights in your hands and bend your elbows creating an 90-degree angle with your knuckles facing the ceiling. Raise your arms and bring the weights across the chest so that your hands are now thumb to thumb and the weights have created a horizontal line. Slowly extend your arms apart and then back down to the 90-degree angle. Repeat this exercise for the usual eight to 15 repetitions. McDonald says, with any exercise or body part, when the eight to 15 repetitions becomes too easy, and you're not pushing hard for the last one, then you either have to increase the weight or do more repetitions. The next exercise is called the chest press fly. With this exercise, you are still lying with your back and feet on the bench; it is important to bend your knees and keep your feet on the bench as to prevent any strain on your back. This time, instead of your knuckles facing the ceiling your palms will be. And your arms are no longer bent at a 90-degree angle, but stretched out straight, perpendicular to your body. Keeping the elbow straight, raise your arms across your chest, until both hands are facing palm to palm. Lower and repeat the exercise for eight to 15 reps. With both of these exercises, you don't want the weights to touch so that you ensure you are staying in the middle range of most intensity and avoiding the resting points during the set. McDonald warned me that one may not be able to lift as much weight with the fly exercise as one would with the previous one because the focus is much more intense in the chest with the fly whereas with the previous one, shoulders and triceps played a part as well. However, if you are in a rush and would like to work out all three body parts, the first bench exercise would be most beneficial. For the next exercise, McDonald took me to the machine with a moveable bar attached. He slid a bench underneath the machine and  showed me a basic bench press. The key with this movement is to
have your hands to about the middle of the breast and spread out to about
three inches from the body on either side. "Make sure your arms are evenly spaced. You don't want one over here and the other over there," says McDonald while demonstrating and uneven hand position. The machine felt a lot easier than the dumbbells and McDonald suggested that was because the machine took care of the balance for me. However, he reminded me that while the machine felt easier, the exercise should not be. "It should not be easier in intensity," he says. Check out some exercise tips for these body parts: Get your abs fit for summer A challenge for your arms Hamstrings, bun and thighs, Oh My! Watch your back
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