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. Stand facing away from a cable machine with the pulleys at the highest setting. Grasp the handles with an overhand grip and take a step forward to create tension in the cables.

2. Keeping your arms slightly bent and your core engaged, make a semi-circle with each arm until they meet at hip level with your hands together in front of your body.

3. Pause briefly at the bottom of the movement, squeezing your chest muscles before slowly returning to the starting position.

1. Start by sitting on an exercise bench with a backrest, holding a dumbbell in each hand at shoulder height, palms facing your body.

2. As you press the dumbbells upward, rotate your wrists so that your palms are facing outwards at the top of the movement with your arms fully extended overhead.

3. Slowly lower the dumbbells back down to shoulder height, reversing the wrist rotation so that your palms are facing inward again.

1. Lie down on a flat bench and grip the barbell with your hands shoulder-width apart or closer, palms facing away from your body.

2. Lower the bar towards your chest, keeping your elbows close to your body. Pause for a second and then push the bar back up to the starting position.

3. Repeat the movement for the desired number of reps.

1. Lie on your back with your knees bent and your hands lightly touching the sides of your head. Lift your feet off the ground and bring your knees towards your chest.

2. Straighten your left leg while simultaneously rotating your torso, bringing your left elbow towards your right knee. Keep your shoulder blades off the ground.

3. Return to the starting position and repeat on the other side, straightening your right leg while bringing your right elbow towards your left knee.

4. Continue alternating sides in a fluid and controlled motion.

5. Complete the desired number of reps or time, then release your head, neck, and shoulders back to the ground, and lower your legs back to the starting position.