1. Lie on a bench (or on the floor) with your head and shoulders supported, your feet flat on the floor. Hold a dumbbell with both hands and extend your arms straight up above your chest.

2. Slowly lower the dumbbell back over your head until your arms are parallel to the floor, keeping your elbows slightly bent. Keep your core engaged and your back flat.

3. Pause briefly, then return the dumbbell back to the starting position by lifting it back over your chest.

1. Set up the decline bench at a 30 to 45-degree angle and lie down with your feet securely placed on the footrests.

2. Grip the bar with your hands slightly wider than shoulder-width apart and lift it off the rack, keeping your arms straight.

3. Slowly lower the bar towards your lower chest, keeping your elbows tucked in close to your body.

4. Pause briefly at the bottom of the movement, then press the bar back up towards the starting position.

1. Stand facing away from a cable machine with the pulleys at the highest setting. Grasp the handles with an overhand grip and take a step forward to create tension in the cables.

2. Keeping your arms slightly bent and your core engaged, make a semi-circle with each arm until they meet at hip level with your hands together in front of your body.

3. Pause briefly at the bottom of the movement, squeezing your chest muscles before slowly returning to the starting position.

1. Sit on a bench with a back support directly underneath the barbell of a Smith machine. Grip the bar with a overhand grip, slightly wider than shoulder-width apart at just above shoulder height.

2. Gripping the bar as tight as possible, press it overhead until your arms are completely locked out. Pause at the top, then lower it back to the starting position.

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. Begin by standing tall with your feet hip-width apart.

2. Raise your right knee up towards your chest, while simultaneously lifting your left arm up towards the ceiling.

3. Lower your right leg and repeat the movement with your left leg, while raising your right arm up towards the ceiling.

4. Continue alternating legs and arms, moving at a quick pace.