CHEST

Bench
Set up: lay face up on a bench. Upper back and hips should remain on the bench. Shoulder blades should be pulled down and back throughout. Grip the bar between shoulder width or wider.
Descent: lower the bar from arms length down to the mid chest or upper abdomen area.
Ascent: Push the bar upwards until arms are just before full extension.

Incline
Set up: lay face up on a bench. Upper back and hips should remain on the bench. Shoulder blades should be pulled down and back throughout. Grip the bar between shoulder width or wider. Bench should be set around 30-40 degree angle.
Descent: lower the bar from arms length down to the mid chest.
Ascent: Push the bar upwards until arms are just before full extension.

Dumbbell press
Set up: lay face up on a bench. Upper back and hips should remain on the bench. Shoulder blades should be pulled down and back throughout.
Descent: lower the dumbells from arms length down until arms arms are in line with mid chest or upper abdomen area.
Ascent: Push the dumbells upwards until arms are just before full extension.

Fly
Set up: lay face down on bench. Upper back and hips should remain on the bench. Shoulder blades should be pulled down and back throughout
Descent: keeping the arms virtually straight lower the dumbells straight out to the sides until arms are in line with body or just below
Ascent: keeping the same arm position raise the weights back up to the start position.

Dips
Set up: grasp a parallel bar with arms just outside shoulder width, keeping the body upright for more triceps or slightly lent forward for chest. Keep scapula pulled down and back.
Descent: bend at the elbow and shoulder as you lower yourself down until the upper arm is parallel to the ground.
Ascent: drive back up to the start position.

Press ups
Set up: feet shoulder width apart, arms in line with the body. Keep the back flat and shoulder blades pulled down and back.
Descent: bend at the shoulder and elbow until the chest touches or is a couple of inches of the ground.
Ascent: keeping back flat push up until arms are virtually extended.