Chest workout

Once again remember to warm up when starting a new exercise. A light
press-up session is also a good warm up. Instead of doing a full press-up,
use your knees instead of your feet to angle your body. Rest your knees
on the floor and assume the press-up position. Attempt 2 sets of 20 reps
for this to warm up.
When lifting weights find a weight that will challenge you with resistance
but will not force you to struggle. For these exercises you can use light
dumbbells

Dumbbell Bench Press: lay flat on a training bench with a dumbbell in
each hand, using an overhand grip. Position the dumbbells at each side of
your chest, stabling your body with your feet firmly on the ground. Slowly
push the dumbbells toward the ceiling until they almost touch at full
extension. Then slowly return to the start position ensuring stability.
Attempt 10-15 repetitions over 3-4 sets.

Incline Bench Press: This exercise is very similar to the flat bench. The
only difference is the position of the bench, elevate the bench to a 45
degree angle and continue as above. Attempt 10-15 repetitions over 3-4
sets.

Decline Bench Press: This exercise is very similar to the flat bench. The
only difference is the position of the bench, set the bench on a decline to
about a 35 degree angle and continue as above. Attempt 10-15
repetitions over 3-4 sets.

Push Ups: Lie face down with your hands at shoulder level, palms flat on
the floor and slightly more than shoulder-width apart keep your feet
together and parallel to each other, ensuring your legs, buttocks and back
are straight. Slowly lower your body towards the floor, bending your arms
and with your palms flat and fixed. Lower your body until your chest
touches the floor ensuring that your knees do not, and then return to the
start position. Attempt 10-15 repetitions over 3-4 sets.

Incline Push Up: The same as above but ensure your hands and upper
body are in an elevated position.

Decline Push UP: The same as the normal straight push up above just
remember to ensure your feet and legs are in an elevated position.
After all exercises are complete, always remember to do a full warm down
of the muscles used in your routine. Warming down is still an essential
part of training and does help to combat muscle strain.