1. Lie flat on your back on a bench or exercise mat, holding a dumbbell in each hand at chest level with palms facing away from your body.

2. Press the dumbbells upward until your arms are extended, keeping your elbows slightly bent.

3. Pause at the top of the movement and then lower the dumbbells back down to chest level.

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. 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. Adjust the pulleys so that they are positioned above your head and adjust the weight.

2. Grab the left pulley with your right hand and the right pulley with your left hand, crossing them in front of you just above shoulder level shoulder level. Your palms should be facing away from your face. This will be your starting position.

3. Initiate the movement by moving your arms back and outward, keeping your arms straight as you execute the movement.

4. Pause at the end of the motion before returning the handles to the start 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.