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. Sit on an incline bench set to a 45-degree angle with a dumbbell in each hand. Hold the dumbbells at shoulder level with your palms facing your chest.

2. Push the dumbbells upward, rotating your wrists so that your palms face forward by the time the dumbbells are fully extended above your chest. Ensure your arms are straight but not locked out.

3. Slowly lower the dumbbells back to the starting position, rotating your wrists back so that your palms are facing your chest by the time the dumbbells return to shoulder level.

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. Lie on a flat bench with a dumbbell in each hand, palms facing each other.

2. Extend your arms out to the sides with a slight bend in your elbows, keeping your wrists in line with your elbows.

3. Slowly lower the dumbbells down and out to the sides, maintaining a slight bend in your elbows and keeping your shoulder blades pressed down and back.

4. Pause at the bottom of the movement, then slowly bring the dumbbells back up to the starting position, squeezing your chest muscles as you do so.

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. 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.

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

2. Keeping your elbows close to your sides, curl one dumbbell up towards your shoulder, squeezing at the top of the movement.

3. Lower the dumbbell back down to the starting position and repeat the movement with the opposite arm.

4. Continue alternating arms for the desired number of reps.