1. Find a dip bar or dip station and place your hands on the bars, palms facing down. Make sure your arms are straight and your shoulders are directly above your hands.

2. Lower your body by bending your arms until your shoulders are lower than your elbows. Keep your elbows close to your body throughout the movement.

3. Push your body back up by straightening your arms, returning to the starting position.

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. 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. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing inward.

2. Raise your arms out to the sides, keeping them straight, until they are parallel to the floor.

3. Pause for a moment at the top of the movement, then slowly lower the dumbbells back to the starting position with control.

4. Repeat for the desired number of repetitions.

1. Lie down on a flat bench and grip the barbell with your hands shoulder-width apart or closer, palms facing away from your body.

2. Lower the bar towards your chest, keeping your elbows close to your body. Pause for a second and then push the bar back up to the starting position.

3. Repeat the movement for the desired number of reps.

1. Lie on your back with your knees bent and your hands lightly touching the sides of your head. Lift your feet off the ground and bring your knees towards your chest.

2. Straighten your left leg while simultaneously rotating your torso, bringing your left elbow towards your right knee. Keep your shoulder blades off the ground.

3. Return to the starting position and repeat on the other side, straightening your right leg while bringing your right elbow towards your left knee.

4. Continue alternating sides in a fluid and controlled motion.

5. Complete the desired number of reps or time, then release your head, neck, and shoulders back to the ground, and lower your legs back to the starting position.