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. Lie flat on your back on a bench or exercise mat, holding a dumbbell in each hand at chest level with palms 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.

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

2. Raise your arms out to the sides, keeping them straight, until they are parallel to the floor.

3. Pause for a moment at the top of the movement, then slowly lower the dumbbells back to the starting position with control.

4. Repeat for the desired number of repetitions.

1. This is similar to the ordinary single arm tricep extension, only here you’re extending across your body rather than straight down and back. The crossbody extension focuses on the lateral head while the ordinary tricep extension hits the long head in the back of the arm (although both exercises work the entire tricep!).

2. Position the cable pulley to the highest point and make sure there’s a single arm handle on it.

3. Grab the handle, and stand horizontally in relation to the cable like the picture above.

4. Keeping your elbow in place and wrist still, pull down and out until your tricep is completely flexed, hold for a moment, and slowly go back to the starting position.

5. Switch sides when you’ve finished.

1. Bend at the knees.

2. Jump in the air as high as you can!

3. Land softly on your feet.

4. Repeat.