Stand upright with your feet shoulder width apart. Grasp the barbell with an overhand grip that is slightly less than shoulder width apart. The bar should be in front of your thighs with your arms extended and your palms facing your body.
Use the sides of your shoulders to lift the bar up towards your chest and drive your elbows up and to the side. Keep the bar close to your body as you raise it.
While keeping your elbows flared out, continue to lift the bar until it’s at your upper chest level. Keep your torso stationary and pause for a second at the top of the movement.
Stand upright with your feet shoulder width apart and dumbbells aligned with your feet at arm's length. Make sure your palms are facing inward towards your sides.
Keep your torso stationary and raise the dumbbells to your side with a slight bend at your elbow. Lift your arms until they are slightly parallel to the ground, or around shoulder level, and pause for a second at the top.
Slowly lower the dumbbells back to the starting position.
On the reverse fly machine (which sometimes doubles as a chest fly machine), adjust the handles so that they are fully facing the rear (closest together). Adjust the seat height to make the handles at your shoulder level. Sit on the seat with your chest against the pad and grasp the handles with your palms facing inwards.
Pull your hands out to your sides and back as far as possible. This should make a semicircular motion where you should feel a stretch in your shoulders.
Pause at the back of the movement, and slowly return the weight to the starting position.
Sit on the military press bench, or any utility bench that has a back support, and hold two dumbbells in front of you at about upper chest level. Your palms should be facing your body with your elbows bent and tucked in.
Next, in the middle of the movement, raise the dumbbells as you rotate your palms until they are facing forward.
Continue raising the dumbbells until your arms are fully extended above you.
After a pause at the top, begin to lower the dumbbells, rotating your palms towards you.
Stand upright and hold a barbell behind your back at the height of your glutes. Your arms should be fully extended with your hands placed shoulder width apart and your palms facing the ground in an overhand grip.
Keep your feet at shoulder width apart and slowly elevate the barbell by curling your wrist in a semicircular motion toward the ceiling. Your wrists should be the only part moving.
Hold this position for a second then lower the barbell back down.