1. Lie down on a flat bench with your feet firmly on the ground and your back flat 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. Set the bench to a 30 to 45-degree incline and lie on it with your feet firmly on the ground.

2. Grasp the bar with a grip slightly wider than shoulder-width and unrack it from the supports, holding it directly over your chest.

3. Lower the bar under control until it touches your chest, then press it back up explosively until your arms are fully extended.

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. Adjust the preacher curl bench to the appropriate height, making sure that your armpits are resting comfortably on the top of the bench and your feet are firmly planted on the ground.

2. Grasp an EZ bar or straight bar with an underhand grip and position your upper arms on the bench pad so that they are perpendicular to the floor.

3. Keeping your upper arms stationary, exhale and curl the bar towards your shoulders, squeezing your biceps at the top of the movement.

4. Slowly lower the bar back to the starting position, making sure to fully extend your arms without locking out your elbows.

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. To begin, set a weight that is comfortable on each side of the pulley machine. Make sure the weight selected is equal on each side.

2. Adjust the height of the pulleys on each side so that they’re positioned higher than shoulder height.

3. Stand in the middle of both sides and use an underhand grip to grab each handle. Your arms should be fully extended to each side and parallel to the ground. Your palms should be facing upward and your feet positioned shoulder-width apart.

4. Keep your elbows in a fixed position as you slowly squeeze your biceps and curl your hands toward your shoulders. You should be squeezing in your biceps until your forearms and biceps touch.

5. Lower your forearms back to the starting position while keeping your entire body stationary.