Think you need plate-loaded machines (like those at the gym) to get a sexy upper back and a toned chest? Think again. Although both areas are made up of some of the biggest and most powerful muscles in the body, you can get results at home using free weights, resistance bands and your own body weight. These forms of resistance are not better or worse than a plate-loaded machine, they're just different ‑- and cheaper.

For example, when you use free weights to perform a chest press, you must recruit other muscles to stabilize and guide the movement of the weights. On a chest press machine, the weight is stabilized for you. So, although you can move significantly more weight on a machine than you can press with free weights, you're not getting a better chest workout on the machine than you would with free weights. And when it comes to shaping your body, exercise variety is key. By using different forms of resistance, you'll keep your muscles challenged and your results on track. Plus, you can skip the boredom.

We found three exercises to get you started. Do one (if you're a beginner) to three (if you're experienced) sets of 8 to 15 repetitions for each exercise.