Sets: 4  Reps: 8  Target: lower chest, triceps

Hold your hands in line with your elbows, which you should keep tucked in at your sides.

Sets: 4  Reps: 8  Target: upper chest, triceps

Pause at the top of the press to control the weight and lower slowly.
 

Sets: 4 Reps: 8 Target: chest

Alternate the elevated side with each set.

Sets: 4  Reps: 8  Target: biceps, forearms

Keep your elbows tucked in to your sides and avoid leaning backwards.
 

Sets: 4  Reps: 8  Target: biceps

Lower the weight across the whole range of motion before curling up with elbows in to your sides. 

Sets: 3  Reps: 8 each side  Target: biceps

Keep your upper arm flush with the bench and lift the weight straight up.