1. Lie down on a flat bench with your feet firmly on the ground and your back fl at against the bench.

2. Grasp the barbell with a slightly wider than shoulder-width grip, with your palms facing away from your body.

3. Unrack the barbell and slowly lower it towards your chest.

4. Pause for a moment when the barbell touches your chest, then push the barbell back up to the starting position, keeping your chest and shoulders engaged throughout the movement.

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 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. Set the cable pulleys to chest height and stand between them. Grasp the handles with a neutral grip, one in each hand.

2. Maintaining a slight bend in your elbows, extend your arms outwardly, making a semi-circle with each until they meet together in front of your body. Squeeze your chest as your hands meet.

3. Slowly bring your arms out to the sides, maintaining a slight bend in your elbows. Keep your chest up and shoulders down throughout the movement.

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. Sit at a preacher curl bench. Select an EZ bar and grasp it with your palms facing downward at around shoulder-width apart.

2. Rest your elbows on the pad. Keep your upper arms stationary while slowly curling the bar up.

3. Then slowly lower the weight back to the starting position.

1. 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 away from your body in an underhand grip.

2. 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.

3. Hold this position for a second then lower the barbell back down.