• Set the bench at 30–45° for chest focus.

• Keep feet flat on the floor and core engaged.

• Hold dumbbells above the chest with palms facing forward.

• Lower until elbows are just below bench height, keeping wrists straight.

• Press back up under control, chest lifted and shoulders anchored.

• Lie flat on the bench with feet planted firmly on the floor.

• Grip the bar slightly wider than shoulder-width, palms facing forward.

• Keep shoulders retracted and chest lifted throughout the movement.

• Lower the bar to mid-chest under control, elbows at about 45° to the body.

• Press the bar back up in a straight line, extending arms without locking elbows.

• Lie flat on the bench with feet planted for stability.

• Hold dumbbells above the chest with palms facing forward.

• Keep wrists straight and elbows at about 45° to the body.

• Lower the dumbbells slowly until elbows are just below bench height.

• Press the dumbbells back up together, extending arms without locking elbows.

• Set the bench to a 30–45° incline and sit with feet planted firmly.
• Hold dumbbells above the chest with palms facing forward.
• Keep core braced and shoulders anchored to the bench.
• Lower dumbbells slowly until elbows are just below bench height.
• Press dumbbells back up together until arms are extended without locking elbows.

• Lie flat on the bench with feet planted and core engaged.

• Hold dumbbells above the chest with a slight bend in the elbows.

• Open arms wide in a controlled arc until elbows are level with the bench.

• Keep wrists neutral and avoid dropping too deep at the bottom.

• Squeeze the chest as you bring the dumbbells back together above the chest.

• Lie across bench, upper back supported, feet planted.

• Hold one dumbbell above chest, palms on underside of top plate.

• Keep slight bend in elbows, core braced.

• Lower in an arc behind head until stretch is felt.

• Return dumbbell above chest without locking elbows.

• Stand tall (or sit upright) holding one dumbbell with both hands above your head, palms on the underside of the top plate.
• Keep elbows close to your ears and upper arms still throughout.
• Brace your core and avoid arching your lower back.
• Lower the dumbbell behind your head in a controlled arc until you feel a stretch in your triceps.
• Extend your arms to return the dumbbell overhead without locking elbows.

• Start in a high plank with hands directly under shoulders.
• Keep body in a straight line from head to heels, core braced.
• Bend elbows close to your sides as you lower your chest towards the floor.
• Press back up by driving through the palms, keeping elbows tucked in.
• Maintain control and avoid letting hips sag or flare.

• Sit on the edge of a bench or chair, hands gripping beside your hips, fingers forward.
• Walk feet forward and straighten legs, heels on the floor.
• Slide hips off the edge, keeping your back close to the bench.
• Bend elbows to lower your body until arms are about 90°.
• Press through your palms to return to the start, keeping elbows tucked in.

• Lie across a flat bench with upper back supported, legs raised to 90° and knees bent.

• Hold one dumbbell above chest with palms pressed against the top plate.

• Keep elbows slightly bent, core braced, and lower back flat on the bench.

• Lower dumbbell in an arc behind head until chest and lats stretch.

• Pull back over chest in same arc, stopping above sternum.

• Start in a high plank with hands under shoulders, body forming a straight line from head to heels.
• Engage your core and squeeze glutes to keep hips level.
• Lower your chest towards the floor by bending elbows at about 45° from your sides.
• Keep elbows tucked slightly in — avoid flaring them out.
• Push through your palms to return to the start without locking elbows.