Crap...I just tried to post all this then my connection went kaput and I lost it all...so here goes an attempted repost
Push movements – the most basic push movement is the push-up. However, many of the sedentary folks out there may find it difficult to perform proper push-ups even from a kneeling position. If you do then start with a machine chest press.
Muscles worked: pectoral/chest muscle, triceps (back of arm), anterior deltoid (front of shoulder).
If you switch your hand position on any of these movements with a narrower position/grip you will transfer more tension to the
triceps, while a wider grip will transfer more tension to the chest. For example a push-up with elbows tight to the sides, versus push-up with elbows out and wider hand stance.
A lot of people say they want to tone their triceps (back of arm) since the tricep is one of those underused muscles in daily life, and tricep isolation exercises are great for the aesthetic part of it.
Some of those are: tricep extensions with dumbbell, barbell or cable machine.
Push-up form from knees: start from the bottom position with your hands placed directly under your shoulders, your elbows close to your sides. As you push upwards make sure your entire body (minus bent knees) remains straight, so that your lower back does not collapse, your shoulder blades do not round, and your butt doesn’t stick outward. When you come back down don’t allow your stomach or chest to touch the ground, continue to keep everything straight and solid. Also, don’t dip your chin downward either…doesn’t count as a completed push-up
Machine chest press: Adjust bar so that elbow with form a 90 degree angle, adjust seat so that your feet are able to sit flat on the ground. Begin with elbows at 90 degree angle and at about shoulder height, back against the back rest, head looking forward, wrists straight (not collapsed or rounded). When you press forward, press to a full extension but do not lock out/hyperextend elbows. Allow very slight bend to remain. When at a full extension, make sure you haven’t allowed your back/shoulders to round, your lower back to arch unnaturally, or your head to come forward. Return to start position in controlled manner.
Only proceed to a dumbbell chest press after you’ve grown stronger/obtained good form and decent amount of muscle control on the machine chest press. Ask a gym employee or experienced member to check your form if you aren’t certain.
Dumbbell chest press: Start light at first to be sure of proper form. Lie back on the bench and begin with dumbbells at an extended position – dumbbells in the air over your chest (not your head/neck), make sure your wrists are straight (not collapsed), bring DBs down carefully into a 90 degree position continuing to make sure arms form 90 degree angle/wrists are straight, then return to start position and repeat.
Some might ask why I've excluded the bench press, and the reason for that is that for many beginners it's far too challenging before they've learned proper form and to stabilise the weight, especially since here you're going down below a 90 degree angle right down to your chest, which increases the chance of a rotator cuff injury for those with little experience/muscle control/strength. Most sedentary women (and even some men) just starting off with weight training that I've trained have had trouble stabilising even 20-30 lbs in the first few months of their training, and consider the bar by itself weights 45 lbs, it's not the best for a beginner. It's also something you might want to get an experienced lifter help you with in person, rather than attempt on your own for the first time.
However, just to give you an idea of what some women are doing, look at female powerlifter, Laura Phelps. As far as I know her current record bench press is 520 lbs while she weighs approx. 181 lbs. The female all-time bench press record is 600 lbs.
Her 510 lbs lift, which she makes look easy lol