1. Lie flat on your back with your knees bent and feet flat on the floor. Hold a dumbbell in each hand with a slightly wider than shoulder-width grip. Palms should be 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, keeping your elbows slightly bent throughout the movement.

1. Find an elevated surface, such as a bench or step, and place your hands shoulder-width apart on the surface, with your feet on the ground behind you.

2. Make sure your body is in a straight line from your head to your heels, with your core engaged and your glutes squeezed.

3. Slowly lower your body towards the bench, bending your elbows and keeping them close to your sides.

4. Once your chest reaches the bench, push yourself back up to the starting position, straightening your arms.

5. Repeat for the desired number of reps.

1. Starting out in a regular push-up position, lower your body until your elbows are bent 90 degrees and chest is one to two inches from the ground.

2. Press up explosively so that the hands leave the ground. While in the air, bring your hands in towards your torso to land in a close grip push-up position.

3. Perform a push-up in the close-grip stance, before explosively pushing off the ground to land again in the wide-grip stance you started with.

4. Repeat for the desired number of reps.

1. Stand upright with your knees slightly bent.

2. Place your hands together in a praying position in front of your chest. Your elbows should be pointing out to your sides and your fingers pointing ahead of you while pushing tightly against each other.

3. Slowly move your hands outward, away from your body, so that your arms fully extend while still positioned together and pushing tightly against each other.

4. To feel this movement to its highest extent, you want to be pushing your hands together as tightly as possible. You can try putting a weighted plate between your hands to increase the difficulty.

5. Bring your wrists back in toward your chest.

1. Sit on a bench or chair with your feet flat on the ground, and hold a dumbbell in each hand with your palms facing up.

2. Slowly curl the dumbbells up towards your shoulders, keeping your elbows close to your sides and your wrists straight.

3. Pause at the top of the curl, then slowly lower the dumbbells back down to the starting position.

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

2. Keeping your elbows close to your sides, curl the dumbbells up towards your shoulders.

3. Pause briefly at the top of the movement, then slowly lower the dumbbells back down to the starting position.

1. Sit on a bench or chair and hold a dumbbell in your right hand, placing your right elbow on the inside of your right thigh.

2. Fully extend your arm and slowly curl the weight toward your shoulder, keeping your elbow stationary throughout the movement.

3. Pause at the top of the curl, squeeze your bicep, and then slowly lower the weight back to the starting position.

1. Begin by standing with your feet shoulder-width apart and holding a pair of dumbbells by your sides with your palms facing upward using an underhand grip.

2. Curl the dumbbells up to your shoulders while rotating your wrists so that your palms are facing upward. Keep your elbows close to your sides and contract your biceps at the top of the movement.

3. Pause for a brief moment at the top, then slowly rotate your wrists so that your palms are facing downwards before allowing the dumbbells to return to the original position.