1. Begin in a push-up position with your hands close together, forming a diamond shape with your thumbs and index fingers.

2. Keep your elbows close to your body as you lower your chest towards your hands, keeping your core engaged and your body in a straight line.

3. Pause briefly at the bottom of the movement, then push yourself back up to the starting position, using your chest and triceps muscles.

4. Repeat for the desired number of reps.

1. Lie on a flat bench with your feet flat on the floor, holding a dumbbell in each hand with your arms extended above your chest and your palms facing each other.

2. Keeping your upper arms stationary, slowly lower the dumbbells towards your forehead by bending at the elbows until they reach just above your forehead.

3. Pause for a moment and then slowly raise the dumbbells back to the starting position, fully extending your arms.

1. Start by placing two dumbbells on the ground parallel to each other, with the handles facing each other.

2. Place heels of hands on top of each dumbbell, fingers pointed toward your back.

3 Walk your feet forward so that your hips are off the ground and your arms are fully extended.

4. Push your body up off the ground by straightening your arms, keeping your chest up and your shoulders relaxed.

5. Lower yourself by bending your elbows, and repeat the flow for the desired number of repetitions.

1. Start by standing upright with your feet shoulder-width apart, holding a dumbbell with both hands above your head, with your palms facing up and your elbows pointing forward.

2. Slowly lower the dumbbell behind your head, keeping your elbows pointing forward and your upper arms close to your head.

3. Pause for a moment when your forearms are parallel to the ground, then slowly raise the dumbbell back up to the starting position, making sure to keep your elbows pointed forward and your upper arms close to your head.

1. Begin by standing with your left knee on a flat bench, right foot on the ground. Lean forward and lightly rest your left hand on the bench.

2. With a dumbbell in your right hand, position your left arm so that is next to your body and in a 90-degree angle. Keep your back straight.

3. Slowly straighten your right arm behind you, squeezing your triceps at the top of the movement.

4. Pause for a moment, then slowly lower the dumbbell back to starting position.